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Want Anxiety FREE Life? Watch This Now! · The Eye Believe Podcast

• 0:00
  here
• 0:00
  is the
• 0:01
  agenda
• 0:01
  for what
• 0:01
  we're going
• 0:02
  to be
• 0:02
  talking
• 0:02
  about
• 0:02
  today.
• 0:03
  so I'm
• 0:04
  going to
• 0:04
  introduce
• 0:05
  a few
• 0:05
  different
• 0:05
  types
• 0:05
  of therapy.
• 0:06
  Modality is
• 0:07
  that are
• 0:08
  best
• 0:08
  practice
• 0:09
  from
• 0:09
  I always
• 0:10
  say
• 0:10
  there's no
• 0:10
  right
• 0:11
  or wrong,
• 0:12
  therapy
• 0:12
  modality to
• 0:13
  choose
• 0:14
  from.
• 0:14
  and
• 0:15
  at the same
• 0:15
  time,
• 0:15
  it can be
• 0:16
  helpful
• 0:16
  to hear
• 0:16
  a little
• 0:17
  bit about,
• 0:17
  like
• 0:17
  the nuances
• 0:18
  and the
• 0:18
  differences
• 0:19
  between
• 0:20
  all of these.
• 0:21
  and for
• 0:21
  each
• 0:22
  modality,
• 0:22
  I'll go
• 0:23
  into giving
• 0:24
  a basic
• 0:25
  preview
• 0:25
  over what
• 0:26
  this
• 0:26
  therapy
• 0:27
  modality
• 0:27
  is.
• 0:28
  consideration.
• 0:29
  So
• 0:29
  how do you know
• 0:30
  which one
• 0:30
  might be a
• 0:31
  the best
• 0:32
  fit
• 0:32
  for you?
• 0:33
  And I'll
• 0:33
  also give a
• 0:34
  preview
• 0:34
  into some
• 0:35
  of like
• 0:35
  the skills
• 0:36
  and
• 0:36
  interventions
• 0:37
  we use
• 0:37
  for each of
• 0:38
  these
• 0:38
  modalities.
• 0:39
  And
• 0:40
  then we'll
• 0:40
  end the
• 0:41
  presentation
• 0:41
  talking
• 0:42
  about,
• 0:42
  you know,
• 0:43
  if you
• 0:43
  are
• 0:44
  interested
• 0:44
  in seeking
• 0:45
  out
• 0:45
  therapy,
• 0:46
  some of the challenges
• 0:46
  that
• 0:47
  come up.
• 0:47
  And as a
• 0:48
  therapist,
• 0:48
  just
• 0:48
  some of
• 0:49
  my
• 0:49
  suggestions
• 0:49
  as to how
• 0:50
  to navigate
• 0:50
  those
• 0:51
  challenges.
• 0:53
  So first
• 0:54
  we'll talk
• 0:54
  about
• 0:55
  something
• 0:55
  called
• 0:55
  cognitive
• 0:56
  behavioral
• 0:56
  therapy.
• 0:57
  And this
• 0:57
  diagram
• 0:58
  here is
• 0:58
  called
• 0:58
  the
• 0:58
  cognitive
• 0:59
  triangle
• 1:00
  which is
• 1:00
  essentially
• 1:01
  the basis
• 1:01
  of this
• 1:02
  therapy.
• 1:03
  And so
• 1:04
  the idea
• 1:04
  here is
• 1:05
  that our
• 1:05
  thoughts
• 1:05
  or
• 1:06
  behaviors
• 1:06
  our emotions
• 1:07
  they're all
• 1:08
  interconnected.
• 1:08
  They all
• 1:09
  affect
• 1:09
  one
• 1:09
  another.
• 1:10
  So the way
• 1:10
  I think
• 1:11
  affects how
• 1:11
  I feel,
• 1:12
  the way
• 1:12
  I feel
• 1:13
  affects how
• 1:13
  I behave,
• 1:14
  etc..
• 1:16
  And they're
• 1:16
  all
• 1:16
  interconnected.
• 1:17
  And so
• 1:18
  in CBT,
• 1:18
  what we do
• 1:19
  is we
• 1:19
  intervene
• 1:20
  at one
• 1:20
  point
• 1:20
  in the
• 1:21
  triangle,
• 1:22
  meaning
• 1:22
  that if
• 1:23
  I try
• 1:24
  to change
• 1:24
  my
• 1:25
  behavior,
• 1:25
  that
• 1:26
  in turn
• 1:26
  to change
• 1:27
  my thinking
• 1:27
  patterns,
• 1:28
  that should
• 1:28
  change
• 1:29
  my feelings
• 1:29
  so we can
• 1:30
  intervene
• 1:30
  at any point.
• 1:32
  And so I'll
• 1:32
  take a minute
• 1:33
  now
• 1:33
  to talk about
• 1:34
  what does
• 1:34
  this
• 1:34
  look like
• 1:34
  if,
• 1:34
  let's say
• 1:35
  we
• 1:35
  intervene
• 1:35
  at the
• 1:36
  cognitive
• 1:36
  level.
• 1:37
  So
• 1:37
  the thought
• 1:38
  point of
• 1:38
  the
• 1:38
  triangle.
• 1:40
  So let's
• 1:41
  say you
• 1:42
  get a
• 1:42
  cancer
• 1:43
  diagnosis
• 1:44
  and you
• 1:44
  have the
• 1:44
  thought
• 1:45
  of I'll
• 1:45
  never feel
• 1:46
  happy
• 1:46
  again.
• 1:48
  And that
• 1:49
  causes your
• 1:49
  emotions
• 1:50
  to turn
• 1:50
  into
• 1:50
  hopelessness.
• 1:51
  Maybe
• 1:51
  feeling
• 1:52
  depressed.
• 1:53
  And let's
• 1:53
  say the
• 1:53
  intensity
• 1:54
  of this
• 1:54
  is a 90
• 1:55
  out of
• 1:55
  a hundred.
• 1:56
  And then
• 1:57
  the start,
• 1:57
  this
• 1:57
  emotion
• 1:58
  impacts
• 1:58
  your behavior.
• 1:59
  So
• 1:59
  maybe you
• 2:00
  stay in bed
• 2:00
  all day.
• 2:01
  You stop
• 2:01
  responding
• 2:01
  to text
• 2:02
  messages
• 2:02
  from
• 2:03
  friends,
• 2:03
  from loved
• 2:04
  ones.
• 2:05
  So
• 2:05
  this is a
• 2:06
  completely
• 2:07
  understandable
• 2:07
  thought
• 2:08
  to have
• 2:08
  if all of
• 2:09
  a sudden
• 2:09
  you get a
• 2:09
  cancer
• 2:10
  diagnosis.
• 2:11
  And
• 2:11
  at the same time,
• 2:12
  we know
• 2:13
  that this
• 2:13
  thought
• 2:13
  might not
• 2:14
  necessarily
• 2:14
  be fully
• 2:15
  true,
• 2:15
  that you'll
• 2:16
  never feel
• 2:17
  happy
• 2:17
  again.
• 2:18
  And so
• 2:18
  something
• 2:19
  we do
• 2:19
  in CBT,
• 2:20
  and I'm
• 2:20
  giving
• 2:21
  a very
• 2:21
  watered
• 2:21
  down
• 2:22
  explanation
• 2:22
  of this,
• 2:23
  is we help
• 2:23
  people
• 2:23
  challenge
• 2:24
  their thoughts.
• 2:25
  So
• 2:26
  you might
• 2:27
  help
• 2:27
  someone
• 2:27
  challenge
• 2:27
  that
• 2:28
  initial
• 2:28
  thought
• 2:28
  by creating
• 2:29
  a more
• 2:29
  balanced
• 2:30
  thought.
• 2:30
  So maybe
• 2:30
  the more
• 2:31
  balanced
• 2:31
  thought is
• 2:32
  I'm going
• 2:32
  to be
• 2:32
  really sad
• 2:33
  for a
• 2:33
  while,
• 2:33
  and it's
• 2:34
  going
• 2:34
  to take
• 2:34
  some time
• 2:35
  to feel any
• 2:35
  sense of
• 2:36
  happiness.
• 2:37
  The
• 2:38
  emotions
• 2:38
  are still
• 2:38
  probably
• 2:39
  going
• 2:39
  to be
• 2:39
  there.
• 2:39
  Feeling
• 2:39
  hopeless
• 2:40
  and
• 2:40
  depressed.
• 2:41
  But maybe
• 2:41
  instead
• 2:42
  of it
• 2:42
  being at
• 2:42
  a 90%,
• 2:43
  maybe it's
• 2:43
  a 70%.
• 2:45
  And so
• 2:46
  maybe
• 2:46
  instead of
• 2:47
  sitting
• 2:47
  in bed
• 2:47
  all day,
• 2:47
  you stay
• 2:48
  in bed
• 2:48
  for
• 2:48
  two hours
• 2:49
  and you
• 2:49
  respond to
• 2:49
  some
• 2:50
  of your
• 2:50
  text great
• 2:51
  So the idea
• 2:51
  here is
• 2:52
  if we can
• 2:52
  change
• 2:52
  our thoughts
• 2:53
  that might
• 2:53
  be able
• 2:53
  to change
• 2:54
  our
• 2:54
  emotions
• 2:55
  and
• 2:55
  actually
• 2:56
  change
• 2:56
  our
• 2:56
  behaviors.
• 2:59
  Another
• 2:59
  example is
• 2:59
  if we
• 3:00
  intervene
• 3:00
  at,
• 3:00
  let's say,
• 3:01
  like the
• 3:01
  behavioral
• 3:02
  point of
• 3:02
  the
• 3:02
  triangle.
• 3:03
  I imagine
• 3:04
  a lot of
• 3:04
  people
• 3:04
  have had
• 3:04
  this
• 3:04
  experience.
• 3:05
  I know
• 3:05
  I've had
• 3:06
  this
• 3:06
  experience
• 3:06
  where
• 3:07
  maybe
• 3:07
  you're
• 3:07
  not in
• 3:07
  the mood
• 3:08
  to go
• 3:08
  socialize,
• 3:08
  but
• 3:09
  you have
• 3:09
  plans
• 3:09
  and you're
• 3:10
  like,
• 3:10
  okay, I'm
• 3:10
  going to go
• 3:10
  anyway.
• 3:11
  You don't
• 3:12
  think
• 3:12
  you're
• 3:12
  going
• 3:12
  to have
• 3:12
  a good
• 3:12
  time,
• 3:13
  you're
• 3:13
  really not
• 3:13
  in the mood.
• 3:14
  And you go
• 3:15
  and you end
• 3:15
  up actually
• 3:15
  feeling
• 3:16
  better.
• 3:17
  Right.
• 3:17
  So
• 3:17
  behaviorally,
• 3:18
  if
• 3:18
  we change
• 3:19
  our
• 3:19
  behavior
• 3:19
  and act
• 3:20
  opposite
• 3:21
  to what
• 3:21
  our emotion
• 3:22
  is
• 3:22
  telling us
• 3:22
  to do,
• 3:23
  that made
• 3:24
  in turn
• 3:24
  change our
• 3:25
  emotions
• 3:26
  that we're
• 3:26
  feeling.
• 3:28
  So some
• 3:29
  other
• 3:29
  information
• 3:30
  about
• 3:30
  cognitive
• 3:30
  behavioral therapy.
• 3:31
  So we have
• 3:32
  the
• 3:32
  cognitive
• 3:32
  piece right
• 3:33
  which
• 3:33
  is what
• 3:33
  we're
• 3:33
  talking about.
• 3:34
  So we help
• 3:35
  patients
• 3:36
  increase
• 3:37
  their
• 3:37
  awareness
• 3:37
  of thoughts
• 3:38
  that are
• 3:38
  maybe not
• 3:39
  fully
• 3:39
  accurate,
• 3:41
  help them
• 3:41
  identify
• 3:42
  maladaptive
• 3:43
  patterns
• 3:43
  of
• 3:43
  thinking.
• 3:44
  And we're
• 3:44
  going to
• 3:44
  talk more
• 3:45
  about that
• 3:45
  on
• 3:45
  the next slide.
• 3:46
  So an
• 3:46
  example
• 3:47
  of that
• 3:47
  might be
• 3:47
  catastrophizing,
• 3:49
  and help
• 3:49
  people
• 3:49
  reframe
• 3:50
  unrealistic
• 3:51
  thoughts
• 3:51
  and
• 3:51
  creating
• 3:52
  more
• 3:52
  balanced
• 3:53
  adaptive
• 3:53
  thoughts.
• 3:55
  Now
• 3:55
  I always
• 3:56
  also tell
• 3:56
  people
• 3:57
  when I talk
• 3:57
  about
• 3:57
  reframing
• 3:58
  our
• 3:58
  thoughts,
• 3:58
  I'm not
• 3:59
  talking
• 3:59
  about
• 3:59
  toxic
• 4:00
  positivity
• 4:01
  or
• 4:01
  invalidating
• 4:02
  yourself
• 4:02
  or
• 4:03
  minimizing
• 4:03
  your
• 4:03
  thoughts,
• 4:04
  but really
• 4:05
  trying to
• 4:05
  find
• 4:06
  thoughts
• 4:06
  that are
• 4:06
  more
• 4:07
  accurate
• 4:07
  based on
• 4:08
  the
• 4:08
  facts of
• 4:09
  the situation.
• 4:10
  So
• 4:10
  we have the
• 4:10
  cognitive
• 4:11
  piece.
• 4:11
  Now
• 4:12
  we have the
• 4:12
  behavioral
• 4:13
  piece
• 4:14
  behaviorally.
• 4:15
  So
• 4:15
  what do we
• 4:15
  we help
• 4:16
  clients
• 4:16
  with.
• 4:17
  we help
• 4:17
  clients
• 4:18
  engage
• 4:18
  in more
• 4:18
  goal
• 4:19
  dependent
• 4:19
  behavior
• 4:20
  as opposed
• 4:20
  to mood
• 4:21
  dependent
• 4:21
  behavior.
• 4:22
  so an
• 4:23
  example of,
• 4:24
  of this is,
• 4:25
  last night
• 4:26
  I had
• 4:26
  dishes
• 4:27
  to clean.
• 4:27
  I really
• 4:28
  wasn't in
• 4:28
  the mood
• 4:28
  to
• 4:28
  clean them.
• 4:29
  And
• 4:30
  if I were
• 4:30
  to engage
• 4:31
  in mood
• 4:31
  dependent
• 4:31
  behavior
• 4:32
  last night,
• 4:33
  I would
• 4:33
  have not
• 4:33
  cleaned
• 4:33
  my dishes.
• 4:34
  But I've
• 4:34
  just, like,
• 4:34
  gone
• 4:34
  to bed.
• 4:35
  Great.
• 4:35
  But I
• 4:36
  don't want
• 4:36
  to have
• 4:36
  a dirty kitchen.
• 4:37
  So
• 4:37
  I engaged
• 4:38
  in goal
• 4:38
  dependent
• 4:39
  behavior.
• 4:39
  So even
• 4:40
  though
• 4:40
  I wasn't
• 4:40
  in the mood
• 4:41
  to, let's
• 4:42
  say, clean
• 4:42
  my dishes
• 4:42
  right,
• 4:43
  I acted
• 4:44
  based on
• 4:44
  my goal.
• 4:45
  And
• 4:45
  the problem
• 4:46
  is that
• 4:46
  when we
• 4:47
  there's
• 4:47
  there's
• 4:48
  no issue
• 4:48
  with acting
• 4:49
  based on
• 4:49
  your mood.
• 4:50
  We all do
• 4:50
  that.
• 4:51
  The problem
• 4:51
  becomes
• 4:52
  when
• 4:52
  we do that
• 4:52
  too much.
• 4:53
  And that's
• 4:54
  what can
• 4:54
  often
• 4:55
  result
• 4:55
  in
• 4:55
  depression
• 4:56
  and anxiety.
• 4:58
  so we help
• 4:58
  clients act
• 4:59
  in more
• 4:59
  goal
• 5:00
  dependent
• 5:00
  manners.
• 5:01
  especially
• 5:01
  when
• 5:02
  it comes
• 5:02
  to
• 5:02
  depression,
• 5:03
  we do
• 5:03
  something
• 5:03
  called
• 5:03
  behavioral
• 5:04
  activation.
• 5:05
  so we would
• 5:05
  actually
• 5:06
  help you
• 5:07
  identify
• 5:08
  what are
• 5:09
  your
• 5:09
  values,
• 5:09
  what's
• 5:10
  important
• 5:10
  to you,
• 5:11
  and help
• 5:11
  you start
• 5:12
  to schedule
• 5:12
  into
• 5:13
  your week
• 5:14
  activities
• 5:15
  that make
• 5:15
  you feel
• 5:15
  a sense
• 5:15
  of joy,
• 5:16
  and
• 5:17
  activities
• 5:17
  that make
• 5:17
  you feel
• 5:18
  a sense of
• 5:18
  mastery
• 5:19
  or a sense
• 5:20
  of
• 5:20
  accomplishment.
• 5:22
  And then
• 5:22
  we also
• 5:23
  help
• 5:23
  clients
• 5:24
  decrease
• 5:24
  avoidant
• 5:25
  behaviors,
• 5:26
  that
• 5:26
  maybe feel
• 5:27
  good in
• 5:27
  the moment
• 5:28
  because
• 5:28
  more issues
• 5:29
  in the long
• 5:29
  term.
• 5:30
  Right.
• 5:30
  So let's
• 5:31
  say you get
• 5:31
  a cancer
• 5:32
  diagnosis,
• 5:33
  right?
• 5:33
  And now
• 5:34
  you are
• 5:34
  just so
• 5:35
  scared
• 5:35
  to ever go
• 5:36
  to
• 5:36
  the doctor
• 5:36
  again.
• 5:37
  And it's
• 5:38
  just
• 5:38
  traumatizing.
• 5:39
  Right?
• 5:39
  So you stop
• 5:40
  going to
• 5:41
  the doctor.
• 5:41
  You stop,
• 5:43
  watching TV
• 5:44
  shows
• 5:44
  or movies
• 5:44
  that talk
• 5:45
  about
• 5:45
  doctors,
• 5:45
  right?
• 5:46
  You just
• 5:46
  your world
• 5:47
  becomes
• 5:47
  smaller
• 5:48
  and smaller
• 5:48
  and
• 5:48
  smaller.
• 5:49
  And so we
• 5:49
  help
• 5:49
  people,
• 5:51
  basically
• 5:51
  face their
• 5:51
  fears, face
• 5:52
  these
• 5:52
  anxieties.
• 5:55
  So now,
• 5:56
  within CBT,
• 5:57
  I mentioned
• 5:57
  that
• 5:57
  maladaptive
• 5:58
  patterns
• 5:59
  of
• 5:59
  thinking,
• 5:59
  also known
• 6:00
  as
• 6:00
  cognitive
• 6:00
  distortions.
• 6:01
  I know
• 6:01
  there's
• 6:01
  a lot on
• 6:02
  this slide,
• 6:02
  but bear
• 6:02
  with me
• 6:03
  here.
• 6:03
  So
• 6:04
  cognitive
• 6:05
  distortions
• 6:05
  is the
• 6:05
  definition
• 6:06
  of that
• 6:07
  is
• 6:07
  distorted
• 6:08
  thought
• 6:08
  patterns
• 6:09
  that are
• 6:09
  often
• 6:10
  exaggerated.
• 6:11
  And it
• 6:11
  skews our
• 6:12
  perception
• 6:12
  of reality.
• 6:13
  It makes us
• 6:14
  feel really
• 6:14
  intense
• 6:15
  emotions.
• 6:15
  So if
• 6:15
  you think about
• 6:16
  it, if
• 6:16
  you have thoughts
• 6:17
  that are
• 6:18
  more
• 6:18
  exaggerated
• 6:19
  or extreme,
• 6:20
  you're
• 6:20
  going to
• 6:20
  have more
• 6:20
  extreme,
• 6:21
  intense
• 6:22
  emotions.
• 6:24
  And we're
• 6:24
  going to
• 6:24
  talk about
• 6:25
  this at
• 6:25
  the end.
• 6:25
  But
• 6:25
  cognitive
• 6:26
  distortions
• 6:26
  can
• 6:26
  actually
• 6:27
  be helpful
• 6:27
  at times.
• 6:28
  And a lot
• 6:29
  of the time
• 6:29
  it can
• 6:29
  be
• 6:29
  unhelpful.
• 6:30
  And we all
• 6:30
  engage in
• 6:31
  cognitive
• 6:31
  distortions.
• 6:32
  So
• 6:33
  sometimes
• 6:33
  it gets
• 6:33
  to a place
• 6:34
  where
• 6:34
  we're
• 6:34
  having so
• 6:34
  many of
• 6:35
  these,
• 6:35
  it can make
• 6:36
  us feel
• 6:36
  more
• 6:36
  depressed,
• 6:37
  more
• 6:37
  anxious.
• 6:38
  So I'm
• 6:38
  going to
• 6:38
  briefly
• 6:39
  go through
• 6:39
  these,
• 6:40
  because I
• 6:40
  really want
• 6:41
  to give
• 6:41
  a window in
• 6:42
  into
• 6:42
  some of the stuff
• 6:43
  we focus on
• 6:43
  in CBT.
• 6:45
  So we have
• 6:45
  all or
• 6:46
  nothing
• 6:46
  thinking,
• 6:47
  also known
• 6:47
  as black
• 6:48
  and white
• 6:48
  thinking.
• 6:49
  So an
• 6:49
  example.
• 6:50
  If I'm not
• 6:50
  perfect,
• 6:51
  I have
• 6:51
  failed.
• 6:52
  And I
• 6:52
  also
• 6:53
  included
• 6:53
  some
• 6:54
  examples
• 6:54
  of thoughts
• 6:55
  that maybe
• 6:55
  especially
• 6:56
  with
• 6:56
  cancer,
• 6:56
  people
• 6:57
  might have
• 6:57
  that fall
• 6:58
  into these
• 6:58
  different
• 6:58
  distortions.
• 6:59
  So for all
• 7:00
  or nothing
• 7:00
  thinking,
• 7:01
  right,
• 7:01
  maybe
• 7:02
  you are
• 7:03
  venting to
• 7:04
  your spouse
• 7:05
  about
• 7:06
  your
• 7:06
  feelings
• 7:06
  about your
• 7:06
  diagnosis
• 7:07
  and they
• 7:08
  see
• 7:08
  something
• 7:09
  that just
• 7:09
  doesn't
• 7:10
  feel
• 7:10
  helpful
• 7:10
  for you.
• 7:11
  And
• 7:11
  you have
• 7:11
  this
• 7:11
  thought.
• 7:11
  They always
• 7:12
  see the
• 7:13
  wrong thing,
• 7:13
  right?
• 7:14
  The word
• 7:14
  always
• 7:15
  there
• 7:15
  probably
• 7:15
  isn't fully
• 7:16
  accurate.
• 7:17
  And we have
• 7:18
  mental
• 7:18
  filters,
• 7:18
  so we only
• 7:19
  pay
• 7:19
  attention
• 7:20
  to certain
• 7:20
  types
• 7:21
  of
• 7:21
  evidence.
• 7:22
  Right.
• 7:22
  So I only
• 7:23
  ever get
• 7:23
  bad news
• 7:24
  right?
• 7:25
  Again.
• 7:25
  Maybe
• 7:25
  you've
• 7:26
  got in
• 7:26
  a lot
• 7:26
  of bad news.
• 7:27
  And that is
• 7:28
  not to
• 7:28
  say that
• 7:28
  hasn't
• 7:29
  happened.
• 7:29
  Right.
• 7:29
  But
• 7:30
  the word
• 7:30
  only ever
• 7:31
  probably
• 7:32
  not fully
• 7:33
  accurate.
• 7:34
  And we have
• 7:34
  jumping to
• 7:35
  conclusions.
• 7:35
  So we have
• 7:36
  two types.
• 7:36
  We have mind
• 7:37
  reading.
• 7:38
  We imagine
• 7:38
  we know
• 7:39
  what other
• 7:39
  people are
• 7:40
  thinking.
• 7:40
  Right.
• 7:41
  So they're
• 7:41
  probably
• 7:41
  judging me.
• 7:42
  They think
• 7:42
  I'm weird,
• 7:44
  or fortune
• 7:44
  telling,
• 7:45
  predicting
• 7:45
  the future.
• 7:46
  Right.
• 7:46
  So I know
• 7:47
  I've had
• 7:48
  this
• 7:48
  thought for
• 7:48
  me of like,
• 7:49
  my cancer
• 7:50
  is going to
• 7:50
  spread,
• 7:51
  right?
• 7:51
  But I don't
• 7:52
  know that
• 7:53
  to be true.
• 7:53
  Right?
• 7:53
  I don't
• 7:54
  know what
• 7:55
  the future
• 7:55
  is.
• 7:55
  I
• 7:55
  don't have
• 7:56
  a crystal
• 7:56
  ball right?
• 7:57
  Or a
• 7:58
  thought
• 7:58
  that
• 7:58
  someone
• 7:58
  else might
• 7:59
  have.
• 7:59
  I'll never
• 7:59
  feel happy.
• 8:01
  And we have
• 8:02
  over
• 8:02
  generalizing.
• 8:03
  So seeing
• 8:04
  a pattern
• 8:04
  based upon
• 8:05
  a single event,
• 8:06
  and then
• 8:06
  being
• 8:07
  overly
• 8:07
  broad
• 8:07
  in the
• 8:08
  conclusions
• 8:08
  that we
• 8:08
  draw.
• 8:09
  So
• 8:09
  nothing
• 8:09
  ever
• 8:10
  nothing in
• 8:10
  my life
• 8:11
  ever goes
• 8:11
  right,
• 8:12
  disqualifying
• 8:13
  the positive.
• 8:14
  So we just
• 8:14
  count
• 8:14
  the good
• 8:15
  things
• 8:15
  that
• 8:15
  happen,
• 8:16
  right?
• 8:17
  Or that
• 8:17
  we've done
• 8:18
  right.
• 8:18
  I always
• 8:19
  mess up
• 8:20
  right,
• 8:20
  and we're
• 8:20
  not looking
• 8:21
  at
• 8:21
  the times
• 8:21
  where maybe
• 8:21
  we did
• 8:22
  something
• 8:22
  right.
• 8:24
  Then
• 8:24
  we have
• 8:24
  catastrophizing,
• 8:25
  so blowing
• 8:26
  things out
• 8:26
  of
• 8:26
  proportion
• 8:27
  or the
• 8:27
  opposite
• 8:28
  minimizing.
• 8:29
  Right.
• 8:29
  So someone
• 8:29
  asks you
• 8:30
  how you're
• 8:30
  doing after
• 8:31
  your
• 8:31
  diagnosis,
• 8:32
  treatment
• 8:32
  or years
• 8:33
  later
• 8:33
  and
• 8:34
  you say,
• 8:34
  I'm doing
• 8:34
  fine,
• 8:35
  even though
• 8:35
  maybe
• 8:35
  or not.
• 8:36
  or maybe
• 8:37
  you think
• 8:37
  that your
• 8:38
  diagnosis
• 8:38
  isn't a
• 8:39
  big deal,
• 8:39
  right?
• 8:39
  You're
• 8:40
  trying to
• 8:40
  minimize
• 8:40
  your
• 8:41
  feelings
• 8:41
  and
• 8:41
  thoughts
• 8:42
  around it.
• 8:43
  Our four
• 8:44
  last ones
• 8:44
  we have
• 8:45
  emotional
• 8:45
  reasoning.
• 8:47
  This one,
• 8:47
  I think is
• 8:47
  sometimes a
• 8:48
  little bit
• 8:48
  confusing
• 8:49
  to fully
• 8:50
  grasp,
• 8:50
  but
• 8:50
  the idea
• 8:51
  here is
• 8:51
  that
• 8:52
  it's
• 8:53
  assuming
• 8:53
  that
• 8:54
  because
• 8:54
  we feel a
• 8:54
  certain
• 8:55
  way, what
• 8:55
  we think
• 8:56
  must be
• 8:57
  true.
• 8:57
  So I feel
• 8:58
  embarrassed.
• 8:59
  So we must
• 8:59
  be
• 8:59
  an idiot.
• 9:00
  I feel
• 9:01
  so overwhelmed.
• 9:02
  So
• 9:02
  that must
• 9:03
  mean I'll
• 9:03
  never feel
• 9:03
  better.
• 9:04
  I feel anxious,
• 9:05
  so that
• 9:06
  must mean
• 9:06
  I'm going
• 9:06
  to get
• 9:06
  bad results
• 9:07
  on my scan.
• 9:08
  Right?
• 9:08
  I feel anxious
• 9:09
  about going
• 9:09
  to
• 9:09
  this party,
• 9:10
  so
• 9:10
  I shouldn't
• 9:10
  go because
• 9:11
  I won't
• 9:11
  have
• 9:11
  a good time.
• 9:13
  And we have
• 9:13
  labeling.
• 9:14
  So
• 9:14
  assigning
• 9:14
  a label
• 9:14
  to yourself
• 9:15
  or someone
• 9:15
  else.
• 9:16
  I'm so
• 9:16
  ugly.
• 9:16
  I'm so
• 9:17
  lazy.
• 9:18
  then
• 9:18
  we have
• 9:18
  should
• 9:18
  or must.
• 9:19
  This is my
• 9:19
  favorite
• 9:20
  out of
• 9:20
  all of these.
• 9:21
  so
• 9:22
  the idea here
• 9:23
  is that
• 9:23
  when we
• 9:24
  use these
• 9:24
  critical
• 9:24
  words like
• 9:25
  should
• 9:25
  or must,
• 9:26
  it
• 9:26
  can make us
• 9:27
  feel guilty
• 9:27
  or like
• 9:28
  we've done
• 9:28
  something
• 9:29
  wrong.
• 9:29
  Or when
• 9:30
  we apply
• 9:30
  these words
• 9:31
  to other
• 9:31
  people,
• 9:32
  it's
• 9:33
  inevitably
• 9:33
  going to
• 9:34
  make us
• 9:34
  feel
• 9:34
  incredibly
• 9:35
  frustrated.
• 9:36
  Right?
• 9:36
  So an
• 9:37
  example
• 9:37
  I should be
• 9:38
  over my
• 9:39
  diagnosis
• 9:39
  by now.
• 9:40
  I shouldn't
• 9:41
  be
• 9:41
  so upset,
• 9:42
  right?
• 9:42
  So we're
• 9:42
  placing
• 9:43
  these
• 9:43
  unfair
• 9:43
  expectations
• 9:44
  on ourself.
• 9:45
  But
• 9:45
  who says
• 9:46
  you should
• 9:47
  or
• 9:47
  shouldn't
• 9:47
  be over
• 9:48
  your
• 9:48
  diagnosis,
• 9:48
  right?
• 9:49
  Who gets
• 9:49
  to decide
• 9:50
  these
• 9:50
  things?
• 9:51
  I am a
• 9:52
  New Yorker.
• 9:52
  I live,
• 9:53
  like, right
• 9:53
  outside of
• 9:53
  Manhattan,
• 9:54
  and I am
• 9:56
  a fast
• 9:56
  walker.
• 9:56
  And
• 9:57
  sometimes
• 9:57
  when I'm in
• 9:57
  the city,
• 9:58
  people are
• 9:58
  walking
• 9:59
  pretty
• 9:59
  slow,
• 10:00
  and I have
• 10:00
  those
• 10:01
  thoughts of like,
• 10:01
  they should
• 10:01
  just walk
• 10:02
  faster,
• 10:02
  right?
• 10:02
  They shouldn't
• 10:03
  walk so
• 10:03
  slow.
• 10:04
  who am I
• 10:05
  to say
• 10:05
  that they
• 10:05
  should
• 10:05
  or
• 10:05
  shouldn't
• 10:06
  walk faster
• 10:07
  or slower?
• 10:08
  and so
• 10:08
  something
• 10:08
  that we
• 10:09
  talk about
• 10:09
  in therapy
• 10:10
  is instead
• 10:10
  of using
• 10:11
  these
• 10:11
  should
• 10:11
  statements,
• 10:12
  it can be
• 10:12
  helpful
• 10:13
  to use
• 10:13
  preferential
• 10:14
  thinking.
• 10:15
  So words
• 10:16
  such as
• 10:16
  I wish
• 10:17
  I would
• 10:17
  prefer,
• 10:18
  I would
• 10:18
  like.
• 10:19
  Right.
• 10:19
  So I would
• 10:20
  prefer
• 10:20
  they would
• 10:20
  walk
• 10:20
  faster.
• 10:21
  Right?
• 10:22
  I wish they
• 10:22
  walked
• 10:22
  faster,
• 10:23
  right?
• 10:24
  I wish she
• 10:24
  didn't
• 10:24
  say that.
• 10:26
  Then our
• 10:26
  last one
• 10:27
  is
• 10:27
  personalization.
• 10:28
  So taking
• 10:29
  full
• 10:29
  responsibility
• 10:30
  for
• 10:30
  something
• 10:30
  that maybe
• 10:30
  wasn't
• 10:31
  your fault
• 10:31
  and vice
• 10:32
  versa,
• 10:32
  right?
• 10:32
  So I caused
• 10:33
  my cancer.
• 10:36
  So some
• 10:36
  considerations
• 10:37
  when it comes to CBT.
• 10:38
  How
• 10:38
  do you know
• 10:39
  if
• 10:39
  this is a
• 10:39
  good choice
• 10:40
  of therapy
• 10:41
  for you.
• 10:41
  so
• 10:42
  if you're
• 10:42
  finding
• 10:42
  yourself
• 10:43
  feeling
• 10:43
  depressed,
• 10:44
  you're
• 10:44
  no longer
• 10:44
  finding
• 10:44
  that you
• 10:45
  enjoy the
• 10:45
  things,
• 10:46
  the
• 10:46
  activities,
• 10:46
  hobbies
• 10:47
  that you
• 10:47
  once
• 10:47
  enjoyed.
• 10:49
  maybe you
• 10:49
  find it
• 10:49
  difficult
• 10:50
  to do
• 10:50
  daily
• 10:51
  tasks.
• 10:51
  It's
• 10:51
  hard to get
• 10:52
  out of bed.
• 10:52
  It's hard
• 10:52
  to shower.
• 10:53
  It's hard
• 10:53
  to cook.
• 10:54
  Do all of
• 10:54
  those
• 10:55
  things.
• 10:56
  CBT can
• 10:56
  also
• 10:57
  be good
• 10:57
  if you find
• 10:58
  yourself
• 10:58
  ruminating,
• 10:59
  and
• 10:59
  experiencing
• 11:00
  a lot
• 11:00
  of negative
• 11:01
  thoughts.
• 11:02
  Right.
• 11:02
  And you
• 11:02
  just keep
• 11:02
  replaying
• 11:03
  the same
• 11:04
  thing
• 11:04
  in your head
• 11:04
  again
• 11:04
  and again.
• 11:06
  Or if
• 11:06
  you're
• 11:06
  finding
• 11:07
  yourself
• 11:07
  experiencing
• 11:08
  post-traumatic
• 11:08
  stress
• 11:09
  symptoms,
• 11:10
  some PTSD,
• 11:11
  which can
• 11:12
  often
• 11:12
  happens
• 11:12
  with
• 11:12
  medical
• 11:13
  diagnoses
• 11:14
  and, a
• 11:15
  lot of
• 11:15
  medical traumas.
• 11:16
  And
• 11:16
  there are
• 11:17
  just some
• 11:17
  symptoms
• 11:18
  that we
• 11:18
  often see
• 11:18
  with PTSD.
• 11:21
  So some of
• 11:22
  these I
• 11:22
  touched on.
• 11:23
  But to just
• 11:23
  sort of
• 11:24
  wrap up
• 11:24
  this part
• 11:24
  of the
• 11:25
  presentation,
• 11:25
  CBT,
• 11:26
  some of
• 11:26
  the main
• 11:27
  interventions
• 11:28
  that we as
• 11:29
  therapists
• 11:29
  use with
• 11:30
  clients
• 11:31
  are coming
• 11:31
  into us
• 11:32
  use
• 11:33
  behavioral
• 11:33
  activation
• 11:34
  for
• 11:34
  depression.
• 11:35
  So
• 11:35
  that's what
• 11:35
  I mentioned
• 11:35
  before.
• 11:36
  Increasing
• 11:36
  pleasurable
• 11:37
  activity
• 11:38
  is a sense
• 11:39
  of
• 11:39
  accomplishment.
• 11:40
  We have
• 11:40
  exposure
• 11:41
  and
• 11:41
  response
• 11:42
  prevention
• 11:42
  for
• 11:43
  anxiety.
• 11:44
  Right.
• 11:44
  So
• 11:44
  let's say
• 11:45
  you have a
• 11:45
  phobia of
• 11:46
  needles
• 11:47
  right.
• 11:47
  We'll do
• 11:48
  something
• 11:48
  called
• 11:48
  exposure
• 11:49
  work where
• 11:50
  maybe first
• 11:50
  I have
• 11:51
  you look at
• 11:51
  photo
• 11:52
  of needles
• 11:52
  and then
• 11:54
  watch
• 11:54
  a video
• 11:54
  of needles
• 11:55
  and then
• 11:55
  watch
• 11:56
  a video
• 11:56
  of someone
• 11:56
  getting,
• 11:57
  a blood
• 11:57
  draw and
• 11:58
  so on
• 11:58
  and so
• 11:59
  forth.
• 11:59
  And we
• 11:59
  gradually
• 12:00
  expose
• 12:01
  someone to,
• 12:02
  something
• 12:02
  that feels
• 12:03
  more
• 12:03
  and more
• 12:03
  anxiety
• 12:04
  provoking
• 12:04
  with
• 12:05
  the hope
• 12:05
  that
• 12:05
  eventually
• 12:05
  they'll
• 12:06
  be able
• 12:06
  to tolerate
• 12:07
  this thing
• 12:07
  that
• 12:07
  they've
• 12:08
  been
• 12:08
  avoiding,
• 12:09
  cognitive
• 12:10
  restructuring,
• 12:11
  that more
• 12:12
  so ties
• 12:12
  back
• 12:13
  to what
• 12:13
  I was
• 12:13
  talking
• 12:13
  about,
• 12:13
  about those
• 12:14
  cognitive
• 12:14
  distortions
• 12:15
  and helping
• 12:15
  us reframe
• 12:16
  our thoughts
• 12:17
  that can be
• 12:17
  really
• 12:17
  helpful
• 12:18
  for
• 12:18
  depression
• 12:18
  and anxiety.
• 12:20
  and we also
• 12:20
  have
• 12:20
  cognitive
• 12:21
  processing
• 12:21
  therapy,
• 12:21
  which is a type
• 12:22
  of therapy
• 12:23
  we use for
• 12:23
  people
• 12:23
  with PTSD.
• 12:26
  So that was
• 12:27
  cognitive
• 12:27
  behavioral
• 12:27
  therapy.
• 12:28
  Now we move
• 12:29
  into
• 12:29
  acceptance
• 12:29
  and
• 12:29
  commitment
• 12:30
  therapy,
• 12:30
  also known
• 12:31
  as Act.
• 12:32
  this is
• 12:32
  sort of
• 12:33
  stems
• 12:33
  from CBT.
• 12:34
  It's
• 12:34
  a newer
• 12:34
  type of
• 12:35
  therapy.
• 12:36
  it's one
• 12:36
  that I
• 12:37
  definitely
• 12:37
  use myself
• 12:38
  in my
• 12:38
  personal
• 12:39
  life.
• 12:39
  I use
• 12:39
  a lot of
• 12:40
  these
• 12:40
  skills.
• 12:41
  so
• 12:41
  the main
• 12:42
  idea
• 12:42
  behind acts
• 12:44
  they,
• 12:44
  they basically
• 12:45
  say that
• 12:45
  painful
• 12:46
  emotions
• 12:46
  and
• 12:46
  thoughts
• 12:47
  are not
• 12:47
  the problem.
• 12:48
  We all have
• 12:48
  painful
• 12:49
  emotions
• 12:49
  and
• 12:50
  thoughts.
• 12:51
  The problem
• 12:52
  happens
• 12:52
  when we try
• 12:53
  to avoid
• 12:54
  thinking
• 12:55
  and feeling
• 12:55
  these things.
• 12:57
  So we say
• 12:57
  control
• 12:58
  is
• 12:58
  the problem,
• 12:59
  not
• 12:59
  the solution.
• 13:00
  so to flush
• 13:01
  that out
• 13:01
  a little
• 13:02
  bit, right?
• 13:03
  If you have
• 13:03
  someone who
• 13:04
  feels like
• 13:04
  they can't
• 13:05
  tolerate
• 13:05
  these
• 13:05
  thoughts
• 13:06
  and
• 13:06
  emotions,
• 13:06
  they might
• 13:07
  turn to
• 13:07
  alcohol
• 13:08
  or drugs
• 13:08
  to numb
• 13:09
  out.
• 13:09
  They might
• 13:10
  throw
• 13:10
  themselves
• 13:11
  into
• 13:11
  their work
• 13:11
  and neglect
• 13:12
  all
• 13:12
  the other
• 13:12
  parts
• 13:13
  of their lives,
• 13:14
  because
• 13:14
  they
• 13:14
  just want
• 13:15
  to avoid
• 13:15
  feeling
• 13:16
  and
• 13:16
  thinking
• 13:16
  these
• 13:17
  things.
• 13:18
  And so,
• 13:19
  you know,
• 13:20
  we don't
• 13:20
  have
• 13:21
  a good way
• 13:21
  of helping
• 13:22
  people
• 13:22
  completely
• 13:23
  avoid
• 13:23
  their
• 13:23
  painful
• 13:24
  thoughts
• 13:24
  and
• 13:24
  emotions.
• 13:25
  Right?
• 13:25
  We
• 13:25
  know that
• 13:26
  when we
• 13:26
  avoid them,
• 13:27
  it often
• 13:28
  ends up
• 13:28
  coming back
• 13:29
  even
• 13:29
  stronger.
• 13:30
  at least,
• 13:31
  I and
• 13:31
  the field,
• 13:32
  we don't
• 13:32
  have a way
• 13:32
  of getting
• 13:33
  rid of
• 13:33
  these
• 13:33
  things.
• 13:33
  If
• 13:34
  any of you
• 13:34
  do, please
• 13:34
  let me
• 13:35
  know.
• 13:35
  I'll be out
• 13:35
  of a job,
• 13:36
  but
• 13:36
  that would
• 13:36
  be great.
• 13:37
  right.
• 13:38
  But
• 13:38
  we don't
• 13:39
  have a way
• 13:39
  of getting
• 13:39
  rid of
• 13:39
  these
• 13:40
  things.
• 13:40
  And our
• 13:40
  attempts
• 13:41
  to push
• 13:41
  them away
• 13:42
  is what
• 13:42
  ends up
• 13:42
  causing
• 13:43
  a lot
• 13:43
  of issues.
• 13:45
  So
• 13:45
  with Act,
• 13:46
  what we do
• 13:47
  is we
• 13:48
  stop
• 13:49
  pulling
• 13:50
  on the rope.
• 13:51
  So what
• 13:52
  I mean by
• 13:52
  that is
• 13:53
  imagine
• 13:53
  a tug
• 13:54
  of war
• 13:54
  between
• 13:54
  you
• 13:54
  and your
• 13:55
  brain,
• 13:55
  right?
• 13:56
  So you have
• 13:56
  the painful
• 13:57
  thoughts
• 13:57
  and
• 13:57
  emotions
• 13:58
  tugging you
• 13:58
  and you're
• 13:59
  like, no,
• 13:59
  I don't want
• 14:00
  to feel
• 14:00
  or think
• 14:01
  about these
• 14:01
  things.
• 14:02
  You try and
• 14:02
  pull away,
• 14:03
  but you're
• 14:04
  never
• 14:04
  really
• 14:04
  successful,
• 14:05
  right?
• 14:05
  Because
• 14:05
  those
• 14:05
  painful
• 14:06
  emotions
• 14:06
  and
• 14:06
  thoughts
• 14:06
  still
• 14:07
  come back.
• 14:07
  They come
• 14:08
  rushing
• 14:08
  back.
• 14:09
  So with
• 14:09
  Act, what
• 14:10
  we say is,
• 14:11
  can we
• 14:11
  learn
• 14:11
  to just
• 14:12
  drop that
• 14:12
  rope?
• 14:13
  Can
• 14:13
  we learn
• 14:14
  to accept
• 14:15
  these
• 14:15
  painful
• 14:16
  thoughts
• 14:16
  and
• 14:16
  emotions
• 14:17
  that
• 14:17
  come up
• 14:17
  for us?
• 14:19
  And
• 14:19
  what act
• 14:19
  does is
• 14:20
  helps us
• 14:21
  change
• 14:21
  our
• 14:21
  relationships
• 14:22
  to these
• 14:23
  painful
• 14:23
  that and
• 14:24
  these
• 14:24
  painful
• 14:25
  feelings.
• 14:26
  So that's
• 14:26
  not to say
• 14:27
  we have to
• 14:27
  like these
• 14:28
  thoughts.
• 14:28
  We have
• 14:28
  to like
• 14:29
  these
• 14:29
  feelings.
• 14:30
  Right?
• 14:31
  But
• 14:31
  what we do
• 14:32
  is we
• 14:32
  say, okay,
• 14:32
  you know
• 14:32
  what?
• 14:33
  Our
• 14:33
  attempts
• 14:34
  to try
• 14:34
  and get rid
• 14:34
  of them,
• 14:35
  these attempts
• 14:35
  aren't
• 14:35
  working
• 14:36
  and they're
• 14:37
  wasting
• 14:37
  my time.
• 14:37
  They're
• 14:37
  wasting
• 14:38
  my energy.
• 14:38
  And so
• 14:39
  I'm going
• 14:39
  to stop
• 14:39
  struggling
• 14:40
  with them.
• 14:43
  And so
• 14:43
  with acts,
• 14:44
  one of the
• 14:44
  main points
• 14:45
  is that
• 14:45
  we help
• 14:46
  people
• 14:46
  build a
• 14:46
  meaningful
• 14:47
  life,
• 14:48
  even when
• 14:48
  there are
• 14:48
  painful
• 14:49
  parts
• 14:49
  of that
• 14:49
  life.
• 14:50
  Right.
• 14:50
  Because
• 14:50
  pain is
• 14:51
  inevitable.
• 14:51
  We're all
• 14:52
  going to
• 14:52
  go through
• 14:52
  painful
• 14:53
  situations,
• 14:54
  especially
• 14:55
  when
• 14:55
  it comes
• 14:55
  to cancer
• 14:55
  right so
• 14:56
  much pain
• 14:57
  that comes
• 14:58
  with that.
• 14:59
  and so
• 14:59
  with act
• 14:59
  we focus
• 15:00
  on
• 15:01
  mindfulness.
• 15:02
  When I
• 15:02
  say
• 15:02
  mindfulness
• 15:03
  and don't
• 15:03
  necessarily
• 15:04
  mean
• 15:04
  meditation,
• 15:05
  I
• 15:05
  personally
• 15:05
  am not,
• 15:06
  I don't
• 15:06
  find
• 15:06
  meditation
• 15:07
  is helpful
• 15:07
  for me.
• 15:08
  So when I
• 15:08
  say
• 15:08
  mindfulness,
• 15:09
  what I
• 15:09
  mean is
• 15:10
  being
• 15:10
  present
• 15:11
  in the moment,
• 15:12
  because
• 15:12
  so many times
• 15:14
  we live
• 15:14
  our lives
• 15:15
  in the
• 15:15
  future,
• 15:15
  we're
• 15:16
  worrying
• 15:16
  about
• 15:16
  what's
• 15:16
  going to
• 15:17
  happen,
• 15:17
  or we're
• 15:18
  ruminating
• 15:19
  on the past
• 15:19
  and
• 15:19
  it takes us
• 15:20
  out of the
• 15:21
  present
• 15:21
  moment.
• 15:21
  We
• 15:21
  miss out.
• 15:23
  we also
• 15:23
  focus on
• 15:23
  acceptance,
• 15:25
  right?
• 15:25
  So, how
• 15:27
  can we
• 15:27
  accept
• 15:28
  our
• 15:28
  thoughts?
• 15:29
  Right?
• 15:29
  That
• 15:29
  doesn't
• 15:30
  mean you
• 15:30
  have to
• 15:30
  like
• 15:30
  your thoughts
• 15:31
  right?
• 15:31
  But how can
• 15:32
  we change
• 15:32
  our
• 15:32
  relationship
• 15:33
  to them?
• 15:34
  And values.
• 15:35
  We help
• 15:36
  people
• 15:36
  identify
• 15:36
  what their
• 15:37
  values are
• 15:38
  and
• 15:38
  identify
• 15:39
  the
• 15:39
  barriers
• 15:39
  to living
• 15:40
  their life
• 15:40
  in
• 15:41
  alignment
• 15:41
  with
• 15:41
  those values,
• 15:42
  and then
• 15:43
  actually
• 15:43
  figure out
• 15:43
  a way,
• 15:44
  how do I do
• 15:44
  things
• 15:45
  that align
• 15:46
  with these
• 15:46
  values
• 15:46
  of mine,
• 15:47
  these things
• 15:47
  that are
• 15:47
  important
• 15:48
  to me?
• 15:50
  So some
• 15:51
  considerations,
• 15:52
  how
• 15:52
  do you know
• 15:52
  if Act is a
• 15:53
  good choice
• 15:54
  of therapy
• 15:54
  for you?
• 15:55
  So
• 15:55
  you're just
• 15:55
  feeling
• 15:56
  stuck,
• 15:56
  maybe
• 15:56
  stagnant in
• 15:57
  your life
• 15:57
  and in your
• 15:58
  thoughts?
• 15:59
  you
• 15:59
  feel like
• 15:59
  you
• 15:59
  don't know
• 16:00
  who you are
• 16:00
  or what
• 16:01
  your values
• 16:01
  are, and
• 16:02
  you feel a
• 16:02
  little bit
• 16:03
  lost.
• 16:04
  you find
• 16:04
  you're
• 16:05
  always
• 16:05
  trying to
• 16:05
  push away
• 16:06
  your
• 16:06
  thoughts,
• 16:06
  your
• 16:06
  memories,
• 16:07
  your emotions,
• 16:08
  and it
• 16:08
  just
• 16:08
  doesn't
• 16:08
  work.
• 16:10
  you're
• 16:10
  consumed
• 16:11
  by the past
• 16:12
  or future,
• 16:12
  and it's
• 16:13
  hard to be
• 16:13
  in the
• 16:13
  present
• 16:14
  in your life.
• 16:15
  and more
• 16:16
  specifically
• 16:16
  to cancer,
• 16:17
  right?
• 16:17
  Maybe
• 16:17
  you're
• 16:17
  denying
• 16:18
  your
• 16:18
  diagnosis.
• 16:19
  You have
• 16:20
  difficulty
• 16:20
  accepting
• 16:21
  your new
• 16:22
  normal.
• 16:23
  and this is
• 16:23
  very
• 16:24
  common,
• 16:24
  right?
• 16:24
  When you
• 16:25
  get, like,
• 16:25
  a painful
• 16:26
  diagnosis,
• 16:26
  you might
• 16:26
  have times
• 16:27
  where
• 16:27
  you just
• 16:28
  you're
• 16:28
  sort of
• 16:28
  in denial
• 16:28
  about it.
• 16:29
  And that's
• 16:29
  okay.
• 16:30
  That's not
• 16:30
  to say
• 16:30
  you
• 16:31
  need therapy,
• 16:31
  but
• 16:32
  if that's
• 16:32
  happening
• 16:32
  for a long
• 16:33
  period
• 16:33
  of time,
• 16:34
  therapy
• 16:35
  could
• 16:35
  potentially
• 16:36
  be helpful.
• 16:37
  and what's
• 16:38
  actually
• 16:38
  interesting
• 16:39
  is
• 16:39
  there's
• 16:39
  been
• 16:39
  a lot of research
• 16:40
  that's
• 16:40
  come out
• 16:41
  that shown
• 16:41
  that act
• 16:42
  is actually
• 16:43
  really
• 16:43
  effective
• 16:44
  for people
• 16:45
  with
• 16:45
  terminal
• 16:46
  diagnoses
• 16:46
  or chronic
• 16:47
  health
• 16:48
  issues.
• 16:50
  So this
• 16:50
  thing
• 16:50
  called a
• 16:51
  hexa flex.
• 16:52
  and
• 16:53
  these six
• 16:53
  things here
• 16:54
  are the
• 16:55
  main things
• 16:55
  we focus
• 16:56
  on.
• 16:56
  And but
• 16:57
  for today
• 16:57
  I'm just
• 16:57
  going to
• 16:58
  give you
• 16:58
  like a tiny
• 16:59
  preview
• 16:59
  window
• 17:00
  into
• 17:01
  one of these,
• 17:02
  which is diffusion.
• 17:03
  It says
• 17:04
  observe
• 17:04
  your thoughts
• 17:05
  without
• 17:05
  being ruled
• 17:06
  by them.
• 17:07
  So
• 17:09
  let's first
• 17:09
  define what
• 17:10
  cognitive
• 17:11
  fusion is.
• 17:13
  So
• 17:13
  cognitive
• 17:13
  fusion
• 17:13
  as it says
• 17:14
  here, is
• 17:15
  when
• 17:15
  you give
• 17:16
  your
• 17:16
  thought
• 17:17
  your full
• 17:17
  attention,
• 17:18
  you buy
• 17:18
  into
• 17:18
  the thought.
• 17:19
  You believe
• 17:20
  the thought
• 17:20
  as facts.
• 17:21
  And
• 17:21
  then what
• 17:22
  often
• 17:22
  happens is
• 17:22
  you fall
• 17:23
  into a
• 17:23
  thought
• 17:23
  spiral.
• 17:24
  You have
• 17:24
  maybe an
• 17:25
  unhelpful
• 17:25
  thought,
• 17:26
  and then
• 17:26
  it leads
• 17:27
  to ten
• 17:27
  more
• 17:27
  unhelpful
• 17:28
  thoughts,
• 17:28
  right?
• 17:28
  You create
• 17:29
  this whole
• 17:29
  narrative.
• 17:31
  Opposite of
• 17:31
  cognitive
• 17:32
  fusion
• 17:32
  is
• 17:32
  cognitive
• 17:33
  fusion,
• 17:34
  which is
• 17:34
  what
• 17:35
  we help
• 17:35
  people do
• 17:36
  in
• 17:36
  this therapy.
• 17:37
  So
• 17:37
  as it says
• 17:37
  here,
• 17:38
  we want to
• 17:38
  help people
• 17:39
  create
• 17:39
  distance
• 17:40
  between
• 17:40
  themselves
• 17:41
  and
• 17:41
  the thoughts
• 17:42
  so that
• 17:42
  the thoughts
• 17:42
  have less
• 17:43
  power
• 17:43
  over them.
• 17:44
  So
• 17:44
  instead
• 17:45
  of using
• 17:45
  these
• 17:45
  thoughts
• 17:45
  as facts,
• 17:46
  we try
• 17:47
  and view
• 17:47
  them
• 17:47
  for what
• 17:47
  they are.
• 17:48
  A string
• 17:48
  of letters
• 17:49
  that your
• 17:49
  brain has
• 17:50
  generated,
• 17:50
  string
• 17:51
  of words,
• 17:51
  nothing
• 17:52
  more,
• 17:52
  nothing
• 17:52
  less.
• 17:53
  It's really
• 17:53
  just words.
• 17:55
  And
• 17:55
  we don't
• 17:56
  need to
• 17:56
  become so
• 17:56
  attached,
• 17:57
  infused to
• 17:58
  our thoughts.
• 17:59
  But
• 17:59
  we also know
• 18:00
  that we
• 18:00
  can't
• 18:00
  get rid of
• 18:01
  our
• 18:01
  thoughts.
• 18:02
  So with
• 18:02
  cognitive
• 18:02
  diffusion,
• 18:03
  we change
• 18:04
  our
• 18:04
  relationship
• 18:05
  to our
• 18:05
  thoughts.
• 18:06
  We change
• 18:06
  how we
• 18:07
  respond
• 18:07
  to them.
• 18:08
  So instead
• 18:08
  of fully
• 18:09
  buying
• 18:09
  into them
• 18:10
  and
• 18:11
  being on
• 18:11
  autopilot
• 18:12
  and taking
• 18:12
  our thought
• 18:12
  as fact,
• 18:13
  we can
• 18:14
  notice
• 18:14
  the thought
• 18:14
  without
• 18:15
  judgment.
• 18:16
  Ask
• 18:16
  ourselves,
• 18:16
  is this
• 18:17
  not helpful?
• 18:18
  Or is this
• 18:18
  unhelpful?
• 18:20
  And if it's
• 18:20
  unhelpful,
• 18:21
  what we do
• 18:21
  and I'm
• 18:22
  going
• 18:22
  to talk
• 18:22
  in a minute
• 18:22
  or two
• 18:23
  about how
• 18:23
  we actually
• 18:23
  practically
• 18:24
  do this.
• 18:25
  We create
• 18:25
  some
• 18:25
  separation
• 18:26
  between
• 18:26
  ourselves
• 18:27
  and the
• 18:27
  thought
• 18:28
  that we
• 18:28
  can
• 18:28
  recenter
• 18:29
  our attention
• 18:30
  to the
• 18:30
  things
• 18:30
  that are
• 18:30
  more
• 18:30
  important
• 18:31
  to us.
• 18:31
  So with
• 18:32
  cognitive
• 18:32
  diffusion,
• 18:32
  we're not
• 18:33
  getting rid
• 18:33
  of the thought,
• 18:34
  but we're
• 18:34
  changing
• 18:35
  our
• 18:35
  relationship
• 18:36
  to it
• 18:36
  so that
• 18:36
  we can
• 18:37
  coexist
• 18:38
  with that.
• 18:40
  So what we
• 18:41
  do with
• 18:41
  cognitive
• 18:42
  diffusion
• 18:42
  is we ask,
• 18:42
  is this
• 18:43
  not helpful
• 18:43
  or
• 18:44
  unhelpful?
• 18:45
  So
• 18:45
  you may be
• 18:46
  asking
• 18:46
  like,
• 18:46
  how do we know
• 18:47
  if a
• 18:47
  thought is
• 18:47
  hopeful or
• 18:48
  unhelpful,
• 18:48
  right.
• 18:49
  So
• 18:49
  if you're
• 18:49
  diagnosed
• 18:49
  with
• 18:49
  cancer,
• 18:50
  right.
• 18:50
  And let's
• 18:51
  say you're
• 18:51
  worried
• 18:51
  that it's
• 18:52
  going to
• 18:52
  spread
• 18:52
  rate.
• 18:53
  And
• 18:53
  the thought
• 18:53
  is
• 18:54
  I'm worried
• 18:55
  my
• 18:55
  cancer is
• 18:55
  going to
• 18:56
  spread
• 18:57
  in some
• 18:57
  capacity.
• 18:58
  That's
• 18:58
  false
• 18:58
  actually.
• 18:59
  Be helpful.
• 19:00
  It might
• 19:00
  prompt you
• 19:00
  to do
• 19:01
  some
• 19:01
  research.
• 19:01
  It might
• 19:02
  prompt you
• 19:02
  to get
• 19:02
  your scans,
• 19:03
  get
• 19:03
  all the information
• 19:05
  right.
• 19:06
  But there
• 19:06
  might be times
• 19:06
  where
• 19:06
  that
• 19:07
  thought
• 19:07
  really
• 19:07
  isn't
• 19:07
  helpful,
• 19:08
  right?
• 19:09
  It just
• 19:09
  makes you
• 19:09
  ruminate.
• 19:09
  It
• 19:10
  makes you
• 19:10
  sad.
• 19:10
  It
• 19:10
  makes you
• 19:10
  worry.
• 19:11
  Right?
• 19:12
  So,
• 19:13
  you know,
• 19:13
  it's sort
• 19:14
  of context
• 19:14
  dependent
• 19:15
  whether
• 19:15
  the thought
• 19:15
  is helpful
• 19:16
  or
• 19:16
  unhelpful.
• 19:17
  So let's go
• 19:18
  through
• 19:18
  an example.
• 19:19
  so
• 19:19
  let's say
• 19:19
  you have
• 19:19
  the thought
• 19:20
  that
• 19:20
  nothing's
• 19:20
  ever going
• 19:21
  to get
• 19:21
  better.
• 19:22
  If you're
• 19:22
  fuzed with
• 19:23
  that
• 19:23
  thought,
• 19:23
  what's
• 19:24
  going to
• 19:24
  happen
• 19:24
  is you're
• 19:24
  going
• 19:24
  to have
• 19:25
  a lot
• 19:25
  of other
• 19:25
  unhelpful
• 19:26
  thoughts,
• 19:26
  right?
• 19:27
  You're
• 19:27
  going
• 19:27
  to have
• 19:27
  the thought,
• 19:28
  I'm going
• 19:28
  to feel
• 19:28
  this way
• 19:28
  forever.
• 19:29
  There's
• 19:29
  no point
• 19:30
  in trying
• 19:30
  and
• 19:30
  nothing's
• 19:31
  going to
• 19:31
  get better,
• 19:32
  and that's
• 19:32
  going
• 19:33
  to impact
• 19:33
  your
• 19:33
  behavior
• 19:34
  right
• 19:34
  Maybe you
• 19:34
  stop
• 19:35
  responding
• 19:35
  to phone
• 19:35
  calls
• 19:36
  and texts.
• 19:36
  You stay
• 19:37
  in bed
• 19:37
  all day.
• 19:37
  You no
• 19:38
  longer
• 19:38
  do
• 19:38
  the things
• 19:39
  that
• 19:39
  you once
• 19:39
  enjoyed
• 19:39
  doing.
• 19:41
  If we were
• 19:42
  to practice
• 19:42
  cognitive
• 19:42
  diffusion.
• 19:43
  And again
• 19:43
  on the
• 19:44
  next slide,
• 19:44
  we'll
• 19:44
  talk about
• 19:45
  how
• 19:45
  to do this.
• 19:46
  So
• 19:46
  you have
• 19:46
  that
• 19:47
  initial
• 19:47
  thought.
• 19:47
  Nothing's
• 19:48
  ever
• 19:48
  going to
• 19:48
  get better.
• 19:49
  And
• 19:50
  actually
• 19:50
  I'm gonna
• 19:51
  go up for
• 19:51
  a second.
• 19:52
  So one
• 19:52
  strategy
• 19:53
  for
• 19:53
  cognitive
• 19:54
  diffusion
• 19:54
  is when you
• 19:55
  notice
• 19:55
  yourself
• 19:56
  having
• 19:56
  a thought
• 19:56
  that's
• 19:57
  unhelpful.
• 19:57
  It's not
• 19:58
  helping
• 19:58
  you.
• 19:59
  What you do
• 19:59
  is you
• 19:59
  externalize
• 20:00
  the
• 20:00
  thoughts.
• 20:01
  So the way
• 20:01
  we do this,
• 20:02
  as we say
• 20:03
  in your
• 20:03
  head,
• 20:03
  I notice
• 20:04
  I'm having
• 20:05
  the thought
• 20:06
  that
• 20:07
  nothing's
• 20:07
  ever going
• 20:08
  to get
• 20:08
  better,
• 20:08
  right?
• 20:09
  Or I notice
• 20:09
  I'm having
• 20:10
  the thought
• 20:10
  that
• 20:12
  tomorrow
• 20:13
  might suck
• 20:14
  great.
• 20:14
  And
• 20:14
  what it does
• 20:15
  is it
• 20:15
  creates
• 20:15
  some
• 20:15
  distance.
• 20:16
  It helps us
• 20:16
  notice
• 20:17
  that, okay,
• 20:17
  this is
• 20:18
  just a
• 20:18
  thought,
• 20:19
  right.
• 20:19
  So with
• 20:19
  cognitive
• 20:19
  diffusion,
• 20:20
  right.
• 20:20
  The thought
• 20:21
  I notice
• 20:21
  I'm having
• 20:22
  the thought
• 20:22
  that
• 20:22
  nothing is
• 20:23
  going to
• 20:23
  get better
• 20:24
  or my brain
• 20:24
  is
• 20:24
  telling me
• 20:25
  nothing
• 20:25
  is going
• 20:25
  to get
• 20:26
  better.
• 20:26
  Right.
• 20:27
  And that
• 20:27
  might
• 20:27
  change
• 20:28
  your
• 20:28
  behavior,
• 20:28
  right?
• 20:28
  Instead of
• 20:29
  just
• 20:29
  isolating
• 20:30
  yourself
• 20:30
  right,
• 20:31
  you still
• 20:31
  might
• 20:31
  engage
• 20:32
  in your life
• 20:32
  and do
• 20:32
  things
• 20:33
  that feel
• 20:33
  meaningful
• 20:34
  to you.
• 20:36
  So a lot
• 20:37
  of words
• 20:37
  on here.
• 20:38
  I'm not
• 20:38
  going to
• 20:38
  go through
• 20:38
  all of these,
• 20:39
  but I just
• 20:39
  wanted to,
• 20:41
  share
• 20:41
  some
• 20:42
  examples.
• 20:43
  And
• 20:43
  actually,
• 20:44
  there's one
• 20:45
  other thing
• 20:45
  I want to
• 20:45
  share
• 20:45
  before
• 20:45
  we even go
• 20:46
  to the
• 20:46
  examples.
• 20:47
  an analogy
• 20:48
  for
• 20:48
  cognitive
• 20:49
  diffusion
• 20:49
  that I
• 20:49
  sometimes
• 20:50
  use is
• 20:51
  if
• 20:51
  you've ever
• 20:52
  been in
• 20:52
  a room
• 20:52
  that has
• 20:53
  a clock,
• 20:54
  right?
• 20:54
  And
• 20:54
  the clock
• 20:55
  is ticking
• 20:55
  and
• 20:55
  all of a
• 20:56
  sudden you
• 20:56
  hear, right
• 20:57
  the second
• 20:57
  hand moving
• 20:58
  right,
• 20:58
  you hear it
• 20:58
  ticking,
• 20:59
  right?
• 21:00
  And maybe
• 21:01
  you didn't
• 21:01
  notice it
• 21:01
  for
• 21:02
  the past
• 21:02
  hour,
• 21:02
  but
• 21:02
  all of a
• 21:02
  sudden
• 21:03
  you
• 21:03
  notice it,
• 21:03
  and then
• 21:04
  maybe you
• 21:04
  tune it,
• 21:05
  you tune
• 21:05
  it out,
• 21:05
  you don't
• 21:05
  notice it.
• 21:06
  And an
• 21:06
  hour later
• 21:07
  it comes
• 21:07
  back.
• 21:08
  That's sort
• 21:08
  of what
• 21:09
  cognitive
• 21:09
  diffusion
• 21:09
  is, is
• 21:10
  we create
• 21:11
  this degree
• 21:11
  of
• 21:11
  separation
• 21:12
  from
• 21:12
  our thought,
• 21:13
  where
• 21:13
  we can
• 21:13
  sort of
• 21:13
  maybe tune
• 21:14
  it out.
• 21:14
  It's
• 21:14
  sort of
• 21:15
  in the
• 21:15
  background.
• 21:16
  And then at
• 21:17
  some point
• 21:17
  that
• 21:17
  thought's
• 21:17
  probably
• 21:18
  going to
• 21:18
  come back.
• 21:19
  And so
• 21:19
  we use
• 21:20
  cognitive
• 21:20
  diffusion
• 21:20
  again and
• 21:21
  again
• 21:21
  and again.
• 21:22
  and I
• 21:23
  want to
• 21:23
  share an
• 21:23
  example of
• 21:24
  a time
• 21:24
  I use
• 21:24
  cognitive
• 21:25
  diffusion
• 21:25
  recently.
• 21:27
  so I was on
• 21:28
  a vacation
• 21:29
  with my
• 21:29
  family over
• 21:30
  the summer
• 21:30
  is
• 21:30
  the first
• 21:31
  vacation
• 21:31
  I had
• 21:31
  been on in
• 21:32
  a very
• 21:32
  long time.
• 21:33
  Really
• 21:33
  excited.
• 21:34
  And while
• 21:34
  we were
• 21:34
  there,
• 21:35
  my sister
• 21:36
  and her
• 21:36
  husband
• 21:36
  got Covid.
• 21:37
  and I
• 21:38
  was really,
• 21:38
  really
• 21:39
  worried
• 21:39
  that I
• 21:40
  was going
• 21:40
  to catch
• 21:41
  it.
• 21:41
  I didn't
• 21:42
  know
• 21:42
  how bad
• 21:42
  I would
• 21:42
  get it, b
• 21:44
  I was like,
• 21:44
  oh my God,
• 21:44
  I spent all
• 21:45
  this money
• 21:45
  on
• 21:45
  a vacation.
• 21:46
  It's
• 21:46
  all going
• 21:46
  to go down
• 21:46
  the drain.
• 21:47
  And I
• 21:47
  was so
• 21:48
  incredibly
• 21:49
  anxious.
• 21:50
  and it was
• 21:50
  taking me
• 21:50
  out of the
• 21:51
  present
• 21:51
  moment.
• 21:51
  I couldn't
• 21:52
  focus on
• 21:52
  what was in
• 21:53
  front of
• 21:53
  me.
• 21:53
  I couldn't
• 21:53
  enjoy
• 21:54
  myself.
• 21:54
  So I was
• 21:55
  like, okay,
• 21:55
  let me
• 21:56
  practice
• 21:56
  what I
• 21:56
  preach, use
• 21:57
  some
• 21:57
  cognitive
• 21:57
  diffusion.
• 21:58
  So I start
• 21:59
  trying
• 21:59
  to
• 21:59
  externalize
• 22:00
  some of
• 22:00
  these thoughts
• 22:01
  I have
• 22:01
  right.
• 22:01
  The thought
• 22:02
  of, I'm
• 22:02
  going to
• 22:02
  get Covid
• 22:04
  right
• 22:04
  or this
• 22:04
  vacation
• 22:05
  is ruined.
• 22:06
  So I start
• 22:07
  practicing it.
• 22:08
  But
• 22:08
  then what
• 22:09
  I realized
• 22:09
  is I start
• 22:10
  to have
• 22:10
  these
• 22:10
  thoughts
• 22:11
  of,
• 22:12
  you know,
• 22:12
  I hate that
• 22:13
  I'm having
• 22:14
  these
• 22:14
  anxious
• 22:14
  thoughts.
• 22:15
  You know,
• 22:15
  these
• 22:15
  thoughts
• 22:16
  are going
• 22:16
  to like,
• 22:16
  ruin my
• 22:17
  trip.
• 22:18
  I wish
• 22:18
  I didn't
• 22:19
  feel so
• 22:19
  anxious,
• 22:20
  right?
• 22:20
  I was
• 22:20
  sort of
• 22:21
  like
• 22:21
  fighting
• 22:21
  against
• 22:21
  that
• 22:22
  anxiety,
• 22:22
  judging
• 22:23
  my thoughts
• 22:24
  right,
• 22:24
  and
• 22:24
  becoming
• 22:25
  so fuzed
• 22:26
  with this
• 22:26
  thought
• 22:26
  that,
• 22:28
  oh my God,
• 22:28
  these
• 22:28
  anxious
• 22:28
  thoughts
• 22:29
  are going
• 22:29
  to ruin
• 22:29
  my trip,
• 22:30
  right?
• 22:30
  And so
• 22:31
  then what
• 22:31
  I tried
• 22:31
  to do
• 22:32
  is diffuse
• 22:33
  from that
• 22:34
  thought
• 22:34
  because I
• 22:34
  was like,
• 22:35
  okay,
• 22:35
  this thought of like,
• 22:37
  oh my God,
• 22:37
  these
• 22:37
  anxious
• 22:37
  thoughts
• 22:38
  are going
• 22:38
  to make me
• 22:38
  have
• 22:38
  an awful
• 22:39
  time, is
• 22:39
  not hopeful
• 22:40
  and not
• 22:40
  necessarily
• 22:41
  true.
• 22:42
  And so what
• 22:42
  I really
• 22:43
  tried to do
• 22:43
  is practice
• 22:44
  this
• 22:44
  diffusion
• 22:44
  and remind
• 22:45
  myself
• 22:45
  I can
• 22:46
  coexist
• 22:47
  with
• 22:47
  unhelpful,
• 22:48
  anxious
• 22:48
  thoughts.
• 22:49
  I don't
• 22:49
  need to get
• 22:49
  rid of them
• 22:50
  right.
• 22:51
  I just need
• 22:51
  to know
• 22:52
  that it's
• 22:52
  just a
• 22:53
  thought
• 22:54
  and that
• 22:54
  this
• 22:55
  doesn't
• 22:55
  have to
• 22:55
  control.
• 22:58
  so some
• 22:58
  other
• 22:58
  examples
• 22:59
  here.
• 22:59
  I'll just
• 22:59
  go through
• 22:59
  two of
• 23:00
  these
• 23:00
  very
• 23:00
  briefly.
• 23:02
  number two,
• 23:02
  it talks
• 23:03
  about name
• 23:03
  the story,
• 23:04
  the book on
• 23:05
  the shelf.
• 23:06
  right.
• 23:06
  So if
• 23:07
  there's
• 23:07
  a thought
• 23:08
  that comes
• 23:08
  up for you,
• 23:09
  maybe
• 23:10
  the thought
• 23:10
  is no
• 23:11
  one likes.
• 23:12
  Right?
• 23:12
  So
• 23:12
  what you do
• 23:13
  is you
• 23:14
  imagine
• 23:14
  that
• 23:14
  that's the,
• 23:15
  title of a
• 23:16
  book,
• 23:16
  right?
• 23:16
  That no one
• 23:17
  likes,
• 23:17
  neighbor.
• 23:18
  And
• 23:18
  instead of
• 23:19
  opening
• 23:19
  that book
• 23:20
  and reading
• 23:21
  all
• 23:21
  the thoughts
• 23:22
  that come
• 23:22
  thereafter
• 23:23
  about why
• 23:23
  nobody
• 23:24
  likes you
• 23:24
  and how
• 23:25
  awful
• 23:25
  you are
• 23:26
  and
• 23:26
  worthless,
• 23:27
  I'm opening
• 23:28
  that book.
• 23:28
  We're going
• 23:28
  to notice
• 23:29
  when that
• 23:29
  thought
• 23:30
  comes up.
• 23:30
  We're going
• 23:31
  to
• 23:31
  visualize
• 23:32
  that
• 23:32
  thought
• 23:33
  as the
• 23:33
  title of
• 23:34
  the book,
• 23:35
  and
• 23:35
  instead of
• 23:35
  opening
• 23:35
  the book,
• 23:35
  we're
• 23:36
  just going
• 23:36
  to place it
• 23:36
  back
• 23:37
  on the shelf.
• 23:37
  So it's
• 23:38
  no longer,
• 23:39
  you know,
• 23:39
  in
• 23:39
  the center
• 23:40
  of our
• 23:40
  vision, no
• 23:41
  pun
• 23:41
  intended.
• 23:41
  Right.
• 23:41
  It's in
• 23:42
  our
• 23:42
  periphery,
• 23:42
  right?
• 23:43
  The
• 23:43
  thoughts
• 23:43
  still there,
• 23:43
  but
• 23:44
  we don't
• 23:44
  need to
• 23:44
  open it.
• 23:45
  We don't
• 23:45
  need to be
• 23:45
  fuzed
• 23:46
  with it.
• 23:47
  there's
• 23:47
  some other
• 23:47
  ideas here,
• 23:48
  and I
• 23:48
  figure
• 23:49
  maybe
• 23:49
  we could
• 23:49
  send out
• 23:49
  these
• 23:49
  slides
• 23:50
  and people
• 23:50
  can look
• 23:51
  at some
• 23:51
  other ideas
• 23:52
  for
• 23:52
  practicing
• 23:52
  cognitive
• 23:53
  confusion.
• 23:55
  So now
• 23:56
  we go
• 23:56
  into
• 23:56
  dialectical
• 23:57
  behavioral
• 23:57
  therapy,
• 23:58
  which is another
• 23:59
  type
• 23:59
  of therapy
• 23:59
  that I
• 24:00
  specialize in
• 24:00
  and that I
• 24:01
  love.
• 24:02
  So it was
• 24:02
  initially
• 24:03
  created
• 24:03
  for people
• 24:04
  with
• 24:05
  suicidality
• 24:06
  and
• 24:06
  personality
• 24:07
  disorders.
• 24:08
  But
• 24:08
  what they
• 24:08
  found over
• 24:09
  the years
• 24:09
  is that
• 24:10
  it's
• 24:10
  effective
• 24:10
  for
• 24:10
  a lot of
• 24:11
  different
• 24:11
  mental
• 24:12
  health
• 24:12
  issues,
• 24:13
  particularly
• 24:14
  when
• 24:14
  people find
• 24:15
  there's
• 24:15
  a lot
• 24:15
  of
• 24:15
  instability
• 24:16
  in their lives.
• 24:17
  So whether
• 24:17
  that's
• 24:18
  intense,
• 24:18
  unstable
• 24:19
  emotions,
• 24:20
  low
• 24:20
  self-image
• 24:21
  issues
• 24:22
  in
• 24:22
  relationships,
• 24:24
  and
• 24:25
  what DBT
• 24:25
  is
• 24:25
  comprised
• 24:26
  of, it's
• 24:26
  a more
• 24:26
  intensive
• 24:27
  treatment
• 24:27
  than
• 24:27
  the other ones
• 24:28
  we were
• 24:28
  talking
• 24:29
  about.
• 24:30
  You have your
• 24:30
  individual
• 24:31
  therapy
• 24:31
  appointments
• 24:32
  every week.
• 24:32
  You have
• 24:33
  group
• 24:33
  therapy
• 24:33
  where you
• 24:34
  learn
• 24:34
  concrete,
• 24:35
  tangible
• 24:35
  skills
• 24:36
  to help you.
• 24:37
  And
• 24:37
  you also
• 24:38
  get
• 24:38
  something
• 24:38
  called
• 24:38
  phone
• 24:38
  coaching
• 24:39
  where you
• 24:39
  can call
• 24:40
  your
• 24:40
  therapist
• 24:40
  typically
• 24:41
  any time
• 24:42
  of day
• 24:42
  or night.
• 24:43
  For some
• 24:43
  coaching.
• 24:44
  And the
• 24:45
  four things
• 24:45
  DBT
• 24:46
  focuses on
• 24:47
  are
• 24:47
  mindfulness,
• 24:48
  interpersonal
• 24:49
  effectiveness,
• 24:49
  or
• 24:50
  helping you
• 24:50
  with your
• 24:50
  interpersonal
• 24:51
  relationships.
• 24:52
  Asserting
• 24:52
  yourself,
• 24:53
  maintaining
• 24:54
  these
• 24:54
  relationships.
• 24:55
  Managing
• 24:55
  conflict.
• 24:57
  Emotion
• 24:57
  regulation.
• 24:58
  So
• 24:58
  how do I cope
• 24:58
  with
• 24:59
  painful
• 24:59
  emotions
• 24:59
  that
• 24:59
  come up
• 25:00
  and
• 25:00
  distress
• 25:01
  tolerance?
• 25:01
  So
• 25:02
  what do I do
• 25:02
  when I'm in
• 25:03
  like
• 25:03
  literal
• 25:03
  crisis mode
• 25:04
  and my
• 25:04
  emotions
• 25:05
  are a ten
• 25:05
  out of ten?
• 25:07
  So who
• 25:07
  is DBT
• 25:08
  good for?
• 25:09
  If you find
• 25:09
  yourself
• 25:09
  struggling
• 25:10
  with
• 25:10
  self-harm
• 25:11
  urges
• 25:12
  and
• 25:12
  thoughts
• 25:12
  of suicide,
• 25:14
  you
• 25:14
  find yourself
• 25:14
  having
• 25:15
  a lot
• 25:15
  of
• 25:15
  relationship
• 25:16
  issues,
• 25:16
  both
• 25:17
  platonically,
• 25:17
  romantically.
• 25:19
  You feel
• 25:19
  a lot
• 25:20
  of high,
• 25:20
  intense
• 25:21
  emotions
• 25:21
  that lasts
• 25:22
  for a long
• 25:22
  time.
• 25:23
  DBT is also
• 25:24
  really
• 25:25
  helpful
• 25:25
  for people
• 25:25
  who've
• 25:26
  experienced
• 25:26
  a lot
• 25:26
  of trauma
• 25:27
  or
• 25:27
  invalidation.
• 25:28
  You've
• 25:28
  been told
• 25:29
  that
• 25:29
  your emotions
• 25:30
  are wrong.
• 25:31
  You're,
• 25:31
  too
• 25:32
  sensitive,
• 25:33
  or you find
• 25:34
  yourself
• 25:34
  just
• 25:34
  struggling
• 25:34
  with a lot
• 25:35
  of mental
• 25:35
  health
• 25:36
  issues.
• 25:37
  So I'm
• 25:38
  going to
• 25:38
  focus
• 25:38
  on one
• 25:39
  particular
• 25:40
  skill
• 25:41
  in CBT
• 25:42
  that I want
• 25:43
  to share
• 25:43
  with
• 25:43
  everybody
• 25:44
  here.
• 25:44
  It's called
• 25:44
  a radical
• 25:45
  acceptance.
• 25:45
  And I
• 25:45
  would say
• 25:46
  out of
• 25:46
  every
• 25:47
  therapy
• 25:48
  technique
• 25:48
  I'm
• 25:48
  aware of
• 25:49
  or skill,
• 25:50
  I think
• 25:50
  this is
• 25:50
  absolutely
• 25:51
  the
• 25:51
  hardest one
• 25:52
  and is
• 25:53
  also,
• 25:54
  can be
• 25:54
  the most
• 25:54
  life
• 25:55
  changing
• 25:55
  skill.
• 25:56
  So when
• 25:57
  I was in
• 25:57
  grad
• 25:57
  school,
• 25:58
  I actually
• 25:58
  had a
• 25:58
  professor
• 25:59
  who
• 25:59
  specialize
• 26:00
  in DVT.
• 26:00
  She's like
• 26:01
  very well
• 26:01
  known
• 26:01
  in the field,
• 26:02
  and she
• 26:03
  shared this
• 26:03
  equation
• 26:04
  with me,
• 26:04
  which
• 26:04
  I felt
• 26:05
  was life
• 26:05
  changing
• 26:06
  for myself.
• 26:07
  So
• 26:07
  the idea
• 26:08
  here
• 26:08
  is that
• 26:09
  you have
• 26:09
  something
• 26:10
  painful
• 26:10
  that happens
• 26:11
  in life.
• 26:12
  If we can accept
• 26:12
  that
• 26:12
  it happens,
• 26:13
  it doesn't
• 26:14
  get rid of
• 26:14
  the pain.
• 26:15
  Pain is
• 26:15
  still there.
• 26:16
  But when we
• 26:17
  deny that
• 26:18
  pain,
• 26:18
  so pain
• 26:19
  plus
• 26:19
  denial,
• 26:20
  that pain
• 26:21
  turns into
• 26:21
  suffering.
• 26:23
  So when
• 26:23
  we deny
• 26:24
  the pain,
• 26:24
  we're
• 26:24
  basically
• 26:24
  adding on
• 26:25
  layers
• 26:26
  of pain.
• 26:26
  And it
• 26:26
  intensifies
• 26:28
  and
• 26:28
  exacerbates
• 26:29
  the pain
• 26:29
  and
• 26:29
  turns it
• 26:30
  into
• 26:30
  suffering.
• 26:31
  When I
• 26:32
  say denial,
• 26:33
  what I mean
• 26:34
  when I go
• 26:34
  to the
• 26:34
  next slide
• 26:35
  real quick,
• 26:36
  when I
• 26:36
  say denial,
• 26:37
  but I mean
• 26:37
  it's
• 26:37
  non-acceptance,
• 26:39
  what does
• 26:39
  that
• 26:39
  look like
• 26:40
  in terms
• 26:40
  of thoughts
• 26:41
  that might
• 26:41
  look like,
• 26:42
  I can't deal
• 26:42
  with this.
• 26:43
  This isn't
• 26:44
  fair.
• 26:45
  Things
• 26:45
  shouldn't
• 26:45
  be this
• 26:46
  way.
• 26:46
  It's not
• 26:47
  right.
• 26:48
  Things
• 26:48
  should be
• 26:48
  different.
• 26:50
  And none of
• 26:50
  this is
• 26:50
  to say that
• 26:51
  it's wrong
• 26:51
  to have
• 26:52
  these
• 26:52
  thoughts.
• 26:52
  These are
• 26:53
  very normal
• 26:53
  thoughts,
• 26:54
  especially
• 26:54
  with a
• 26:54
  cancer
• 26:55
  diagnosis.
• 26:56
  The problem
• 26:57
  becomes
• 26:57
  when we
• 26:57
  get stuck
• 26:58
  in these
• 26:59
  thoughts
• 26:59
  for a long
• 27:00
  period of time.
• 27:01
  So this is
• 27:01
  what I mean
• 27:02
  by denial.
• 27:04
  and so
• 27:04
  what
• 27:05
  radical
• 27:05
  acceptance
• 27:05
  is, is
• 27:06
  when we
• 27:07
  practice
• 27:07
  accepting
• 27:08
  our situation
• 27:10
  and
• 27:13
  really
• 27:13
  trying to
• 27:14
  move away
• 27:14
  from that
• 27:16
  line of
• 27:16
  thinking of
• 27:17
  what
• 27:17
  should be.
• 27:18
  Right.
• 27:18
  So the idea
• 27:19
  here,
• 27:19
  suffering
• 27:20
  doesn't
• 27:20
  come from
• 27:20
  the pain
• 27:21
  itself.
• 27:22
  Suffering
• 27:22
  happens
• 27:23
  when we
• 27:23
  become
• 27:23
  so attached
• 27:24
  to what
• 27:25
  we feel
• 27:25
  life should
• 27:26
  look like.
• 27:27
  And again,
• 27:27
  that's not
• 27:28
  to say that
• 27:29
  cancer
• 27:29
  is fair
• 27:30
  or okay,
• 27:31
  or that
• 27:31
  we should
• 27:31
  be happy
• 27:32
  about it.
• 27:32
  Not at all.
• 27:33
  Right?
• 27:34
  But when we
• 27:34
  get lost
• 27:35
  in those
• 27:35
  thoughts
• 27:36
  of it
• 27:36
  shouldn't
• 27:36
  be this
• 27:36
  way, it
• 27:37
  shouldn't
• 27:37
  be this
• 27:37
  way, it's
• 27:37
  not fair,
• 27:38
  right?
• 27:39
  It ends up
• 27:40
  making
• 27:40
  us feel
• 27:41
  that much
• 27:41
  worse.
• 27:43
  and so
• 27:44
  acceptance
• 27:44
  again, it
• 27:45
  doesn't
• 27:45
  mean that
• 27:45
  you're
• 27:45
  agreeing
• 27:46
  with
• 27:46
  what's
• 27:46
  happening
• 27:47
  or
• 27:47
  resigning
• 27:47
  yourself
• 27:48
  to it
• 27:48
  or
• 27:48
  justifying,
• 27:49
  and
• 27:49
  it doesn't
• 27:49
  mean that
• 27:50
  you're not
• 27:50
  taking
• 27:50
  action
• 27:51
  to maybe
• 27:51
  try and
• 27:51
  pull yourself
• 27:53
  just means
• 27:53
  that you're
• 27:53
  accepting
• 27:54
  that this
• 27:54
  situation
• 27:55
  has
• 27:55
  happened
• 27:56
  right?
• 27:57
  Accepting
• 27:58
  what has
• 27:58
  happened
• 27:59
  in this
• 27:59
  present
• 27:59
  moment.
• 28:00
  I once had
• 28:01
  a patient
• 28:01
  who said
• 28:02
  this line
• 28:02
  on
• 28:02
  the bottom,
• 28:03
  which
• 28:03
  I love.
• 28:03
  She said,
• 28:04
  radical
• 28:04
  acceptance.
• 28:05
  It's not
• 28:05
  accepting
• 28:06
  what
• 28:06
  happened.
• 28:07
  It's
• 28:07
  accepting
• 28:08
  that
• 28:08
  it happens.
• 28:10
  so again,
• 28:11
  there is
• 28:11
  a place,
• 28:12
  especially
• 28:13
  with
• 28:13
  cancer,
• 28:14
  there is a place
• 28:15
  for having
• 28:16
  being stuck
• 28:16
  in denial
• 28:17
  and on
• 28:17
  acceptance.
• 28:18
  Absolutely.
• 28:18
  Grief,
• 28:19
  disappointment,
• 28:19
  anger,
• 28:20
  bitterness.
• 28:21
  It is
• 28:21
  so normal.
• 28:23
  The
• 28:23
  suffering
• 28:23
  result
• 28:24
  from when
• 28:26
  the initial
• 28:27
  pain is
• 28:27
  prolonged.
• 28:28
  Because
• 28:28
  we're stuck
• 28:29
  in this
• 28:29
  non-acceptance
• 28:30
  place.
• 28:33
  So I
• 28:34
  want
• 28:34
  to give
• 28:34
  two
• 28:34
  examples,
• 28:35
  radical
• 28:36
  acceptance
• 28:36
  to really
• 28:37
  like paint
• 28:37
  a picture
• 28:38
  as to what
• 28:38
  this
• 28:38
  looks like.
• 28:39
  And then
• 28:39
  we'll talk
• 28:39
  about
• 28:40
  practically
• 28:40
  how do we
• 28:40
  practice?
• 28:42
  so imagine
• 28:43
  that you
• 28:44
  are in
• 28:45
  prison
• 28:45
  for life.
• 28:46
  You are
• 28:46
  convicted
• 28:46
  for a crime
• 28:47
  you did
• 28:47
  not commit.
• 28:48
  You
• 28:49
  objectively
• 28:49
  did not
• 28:50
  commit
• 28:50
  this crime.
• 28:50
  You are
• 28:51
  falsely
• 28:51
  accused.
• 28:52
  You appealed
• 28:53
  the verdict.
• 28:54
  but
• 28:54
  the ruling
• 28:55
  wasn't
• 28:55
  overturned.
• 28:56
  And you are
• 28:56
  stuck
• 28:57
  in prison
• 28:57
  for life.
• 28:58
  right.
• 28:58
  So
• 28:59
  what are your
• 29:00
  options?
• 29:01
  Well,
• 29:01
  you're not
• 29:01
  going to
• 29:01
  be able
• 29:02
  to get out
• 29:02
  of jail,
• 29:03
  right?
• 29:03
  And it's
• 29:04
  also
• 29:05
  unrealistic
• 29:05
  to
• 29:06
  expect you
• 29:06
  to be happy
• 29:07
  that
• 29:07
  you are
• 29:07
  in prison
• 29:08
  for life.
• 29:08
  Right.
• 29:10
  But we do
• 29:11
  sort of
• 29:11
  have two
• 29:11
  options,
• 29:12
  right?
• 29:13
  so option
• 29:14
  one, right.
• 29:15
  You can stay
• 29:15
  in that
• 29:15
  non-acceptance
• 29:16
  place,
• 29:17
  being
• 29:17
  miserable
• 29:18
  and telling
• 29:18
  yourself
• 29:19
  this isn't
• 29:19
  fair,
• 29:20
  things
• 29:20
  shouldn't
• 29:21
  be this
• 29:21
  way.
• 29:21
  And again,
• 29:22
  that's not
• 29:22
  to say that
• 29:22
  those
• 29:23
  thoughts
• 29:23
  are not
• 29:23
  true,
• 29:24
  right?
• 29:24
  It isn't
• 29:25
  fair.
• 29:26
  Right?
• 29:26
  But
• 29:26
  those thoughts
• 29:27
  just aren't
• 29:27
  helping
• 29:28
  you, right?
• 29:28
  It's going
• 29:28
  to make
• 29:29
  you feel
• 29:29
  worse,
• 29:29
  right?
• 29:29
  You can spend
• 29:30
  every day
• 29:30
  crying,
• 29:31
  beating
• 29:31
  people up,
• 29:32
  beating
• 29:32
  yourself
• 29:32
  up.
• 29:33
  or you can
• 29:35
  radically
• 29:36
  accept the
• 29:36
  situation.
• 29:37
  Doesn't
• 29:37
  mean you're
• 29:37
  happy about
• 29:38
  it, right?
• 29:38
  You can be
• 29:38
  really angry
• 29:39
  about it.
• 29:40
  You can be
• 29:40
  angry about
• 29:41
  a situation
• 29:41
  and
• 29:42
  accept it.
• 29:42
  Right?
• 29:43
  And you can
• 29:43
  find a way
• 29:43
  to build
• 29:44
  a
• 29:44
  meaningful
• 29:45
  life there.
• 29:45
  Right.
• 29:46
  So one
• 29:46
  example of
• 29:47
  radical
• 29:47
  acceptance,
• 29:48
  right.
• 29:48
  So with
• 29:49
  radical
• 29:49
  acceptance,
• 29:49
  we can turn
• 29:50
  unendurable
• 29:51
  agony into
• 29:52
  endurable
• 29:52
  pain.
• 29:54
  One other
• 29:55
  example,
• 29:56
  that some
• 29:57
  of us
• 29:57
  can
• 29:57
  probably
• 29:57
  all relate
• 29:58
  to.
• 29:58
  You're
• 29:58
  driving in
• 29:59
  traffic.
• 30:00
  Let's say
• 30:00
  you have
• 30:00
  an
• 30:00
  important
• 30:01
  holiday
• 30:01
  dinner
• 30:02
  with
• 30:02
  your family.
• 30:03
  and you and
• 30:04
  your spouse
• 30:04
  are stuck
• 30:04
  in traffic,
• 30:05
  bumper
• 30:05
  to bumper
• 30:06
  traffic.
• 30:06
  You're
• 30:06
  going
• 30:07
  to be like
• 30:07
  an hour
• 30:07
  late,
• 30:08
  right?
• 30:08
  You can
• 30:09
  get
• 30:09
  saturated
• 30:10
  in your
• 30:10
  anger
• 30:10
  and
• 30:11
  frustration,
• 30:12
  which would
• 30:13
  look like
• 30:13
  maybe these
• 30:13
  thoughts,
• 30:14
  right?
• 30:14
  This always
• 30:15
  happens
• 30:15
  to me.
• 30:15
  I'm such
• 30:16
  an idiot.
• 30:16
  I should have
• 30:17
  left
• 30:17
  earlier.
• 30:18
  The whole day
• 30:18
  is ruined.
• 30:19
  You might
• 30:19
  even notice
• 30:20
  some
• 30:20
  cognitive
• 30:20
  distortions
• 30:21
  in here,
• 30:21
  right?
• 30:21
  You
• 30:21
  ruminate,
• 30:22
  your
• 30:23
  emotions
• 30:23
  intensify,
• 30:24
  and the
• 30:24
  drive
• 30:24
  sucks,
• 30:25
  right?
• 30:26
  Or
• 30:27
  we can try
• 30:28
  and
• 30:28
  practice
• 30:28
  some
• 30:28
  radical
• 30:29
  acceptance
• 30:29
  around it.
• 30:30
  Realize
• 30:30
  that given
• 30:31
  the
• 30:31
  circumstance,
• 30:31
  there's
• 30:32
  no way
• 30:32
  to
• 30:32
  change it
• 30:33
  right?
• 30:33
  These thoughts
• 30:33
  aren't
• 30:33
  going to
• 30:34
  help you
• 30:34
  change
• 30:34
  the
• 30:34
  outcome.
• 30:36
  Right?
• 30:36
  And it's
• 30:37
  normal
• 30:37
  to feel
• 30:37
  frustrated,
• 30:38
  right?
• 30:39
  that makes
• 30:40
  sense,
• 30:40
  right?
• 30:41
  But maybe
• 30:41
  instead
• 30:42
  of these
• 30:42
  initial
• 30:42
  thoughts,
• 30:43
  we practice
• 30:43
  medical
• 30:44
  acceptance
• 30:44
  and have
• 30:45
  these
• 30:45
  thoughts.
• 30:45
  Right?
• 30:45
  I'm going
• 30:46
  to be late.
• 30:46
  I'm
• 30:46
  disappointed.
• 30:48
  I wish
• 30:48
  I left
• 30:48
  earlier,
• 30:49
  right?
• 30:49
  Instead
• 30:49
  of that,
• 30:50
  I should have
• 30:50
  right?
• 30:51
  And I
• 30:51
  can't
• 30:51
  change the
• 30:51
  situation.
• 30:52
  And instead
• 30:53
  of
• 30:53
  ruminating
• 30:53
  and your
• 30:53
  emotions
• 30:54
  intensify,
• 30:55
  your
• 30:55
  emotions
• 30:55
  remain
• 30:56
  the same.
• 30:56
  But maybe
• 30:57
  you listen
• 30:57
  to a
• 30:57
  podcast,
• 30:58
  right?
• 30:58
  Or
• 30:58
  you have
• 30:58
  like an
• 30:58
  interesting
• 30:59
  conversation
• 30:59
  with your
• 31:00
  spouse.
• 31:02
  So how do
• 31:02
  we actually
• 31:03
  practice
• 31:04
  radical
• 31:04
  acceptance?
• 31:05
  it's not
• 31:06
  easy.
• 31:07
  You don't
• 31:07
  arrive at
• 31:08
  a destination
• 31:09
  where
• 31:09
  you have
• 31:09
  a radically
• 31:10
  accepted
• 31:10
  a situation.
• 31:11
  We
• 31:11
  vacillate.
• 31:12
  It's normal
• 31:13
  to
• 31:13
  vacillate
• 31:13
  between
• 31:13
  acceptance
• 31:14
  and
• 31:14
  non-acceptance,
• 31:15
  right?
• 31:15
  So we
• 31:15
  constantly
• 31:16
  have to
• 31:17
  sort of
• 31:17
  pull our
• 31:17
  brains
• 31:18
  back
• 31:18
  to this
• 31:18
  radical
• 31:19
  acceptance
• 31:19
  place.
• 31:20
  So what
• 31:20
  we do,
• 31:21
  we allow
• 31:22
  ourselves
• 31:22
  to first
• 31:22
  notice
• 31:23
  any urges.
• 31:24
  We have to
• 31:24
  not want
• 31:25
  to accept
• 31:26
  the
• 31:26
  situation.
• 31:27
  Right?
• 31:27
  So practice
• 31:28
  radical
• 31:28
  acceptance
• 31:29
  around your
• 31:29
  reluctance
• 31:30
  to want
• 31:30
  to practice
• 31:31
  radical
• 31:31
  acceptance.
• 31:32
  Right.
• 31:33
  validate
• 31:34
  that it's
• 31:34
  normal,
• 31:34
  that, okay,
• 31:35
  maybe
• 31:35
  in this
• 31:35
  moment
• 31:35
  I want to stay
• 31:36
  in this
• 31:36
  not
• 31:36
  acceptance
• 31:37
  based.
• 31:38
  Describe
• 31:38
  in detail
• 31:39
  what
• 31:39
  you need
• 31:39
  to accept
• 31:40
  without
• 31:40
  exaggerating
• 31:41
  or
• 31:41
  minimizing
• 31:42
  just
• 31:42
  the fact.
• 31:43
  When we are
• 31:44
  in pain,
• 31:45
  we tend to
• 31:45
  catastrophize
• 31:47
  right?
• 31:47
  And so what
• 31:48
  we want
• 31:48
  to do here
• 31:49
  is
• 31:49
  we want to
• 31:49
  radically
• 31:49
  accept
• 31:50
  just
• 31:50
  the facts
• 31:50
  of the
• 31:51
  situation.
• 31:51
  Not all
• 31:52
  the worst
• 31:52
  case
• 31:53
  scenarios.
• 31:54
  Think
• 31:55
  of the
• 31:55
  benefits of
• 31:55
  radically
• 31:56
  accepting
• 31:56
  the
• 31:56
  situation.
• 31:57
  I'll made
• 31:57
  it make
• 31:57
  me feel
• 31:57
  better.
• 31:59
  Remind
• 31:59
  yourself
• 31:59
  in this
• 32:00
  moment,
• 32:00
  reality
• 32:01
  cannot be
• 32:01
  changed.
• 32:01
  That's
• 32:02
  not to say
• 32:02
  you can't
• 32:03
  try and
• 32:03
  change
• 32:04
  things
• 32:04
  in the future,
• 32:05
  but in this
• 32:05
  moment,
• 32:06
  reality is
• 32:06
  as it is.
• 32:08
  Notice
• 32:09
  those should
• 32:10
  statements,
• 32:11
  right?
• 32:11
  Or notice
• 32:12
  any
• 32:12
  judgments
• 32:12
  you're
• 32:12
  having of
• 32:13
  yourself.
• 32:14
  Avoid
• 32:15
  labeling
• 32:15
  your emotions
• 32:16
  as good
• 32:16
  or bad.
• 32:18
  Remind
• 32:18
  yourself
• 32:18
  that there
• 32:18
  are causes
• 32:19
  for this
• 32:19
  reality
• 32:20
  outside of
• 32:20
  your
• 32:20
  control,
• 32:21
  right?
• 32:21
  If we're
• 32:21
  thinking
• 32:22
  about
• 32:22
  cancer
• 32:23
  there,
• 32:23
  right?
• 32:23
  We're not
• 32:24
  saying
• 32:24
  that,
• 32:24
  you know,
• 32:25
  we want you
• 32:26
  to get
• 32:26
  that
• 32:26
  diagnosis
• 32:27
  right
• 32:28
  or that
• 32:28
  we're happy
• 32:28
  about it.
• 32:29
  Right.
• 32:29
  But
• 32:29
  there are
• 32:30
  causes
• 32:30
  for this
• 32:30
  reality,
• 32:31
  right?
• 32:31
  Maybe
• 32:32
  there was
• 32:32
  some
• 32:32
  genetic
• 32:33
  predisposition.
• 32:33
  Right.
• 32:34
  And even
• 32:34
  if we
• 32:35
  don't
• 32:35
  understand
• 32:35
  the causes
• 32:36
  or know
• 32:36
  what
• 32:36
  they are,
• 32:37
  right,
• 32:37
  we we, we,
• 32:38
  benefit
• 32:39
  from just
• 32:39
  accepting
• 32:40
  there are causes,
• 32:41
  even if
• 32:41
  we're
• 32:41
  not sure
• 32:41
  what
• 32:42
  they are
• 32:43
  allowing
• 32:43
  yourself
• 32:44
  to feel
• 32:44
  any emotion
• 32:45
  that arises
• 32:46
  and
• 32:47
  validate
• 32:47
  those
• 32:47
  emotions
• 32:48
  for yourself
• 32:49
  and also
• 32:49
  remind
• 32:50
  yourself
• 32:50
  these
• 32:50
  emotions
• 32:51
  are
• 32:51
  temporary.
• 32:51
  There's
• 32:52
  never been
• 32:52
  an emotion
• 32:52
  that you
• 32:53
  have
• 32:53
  experienced
• 32:54
  for weeks
• 32:55
  and weeks
• 32:55
  on end,
• 32:56
  right?
• 32:57
  Emotions
• 32:57
  come,
• 32:57
  they go,
• 32:58
  they leave,
• 32:59
  and
• 32:59
  they come
• 32:59
  back.
• 33:00
  imagine
• 33:01
  what life
• 33:01
  would be
• 33:01
  like
• 33:01
  if you
• 33:02
  accepted
• 33:02
  this
• 33:02
  situation,
• 33:03
  right?
• 33:03
  What would you
• 33:03
  do?
• 33:04
  What
• 33:04
  would you be
• 33:04
  doing with
• 33:05
  your time
• 33:05
  and try
• 33:06
  doing
• 33:06
  those things.
• 33:07
  and then we
• 33:08
  can also
• 33:08
  use
• 33:08
  relaxation,
• 33:09
  mindfulness
• 33:10
  to help
• 33:10
  us cope
• 33:10
  with
• 33:11
  painful
• 33:11
  emotions
• 33:11
  that come.
• 33:14
  And I said
• 33:14
  this
• 33:15
  earlier on
• 33:15
  in the
• 33:15
  PowerPoint.
• 33:16
  Right.
• 33:16
  But
• 33:16
  accepting
• 33:17
  that life
• 33:17
  can be
• 33:17
  worth
• 33:18
  living
• 33:19
  even when
• 33:19
  we
• 33:19
  experience
• 33:20
  such awful,
• 33:21
  painful,
• 33:21
  horrendous
• 33:22
  things
• 33:22
  in our lives.
• 33:24
  So the last
• 33:25
  therapy
• 33:26
  to briefly
• 33:26
  talk about
• 33:27
  is
• 33:27
  psychodynamic
• 33:28
  therapy.
• 33:28
  and I
• 33:30
  will also
• 33:31
  share, as
• 33:31
  a caveat
• 33:32
  that I do
• 33:33
  not
• 33:33
  specialize
• 33:33
  in
• 33:33
  psychodynamic
• 33:34
  therapy.
• 33:35
  so I'm
• 33:35
  probably
• 33:36
  not going
• 33:36
  to do this
• 33:36
  one
• 33:36
  justice,
• 33:37
  but
• 33:37
  I wanted to
• 33:37
  include it,
• 33:38
  because I
• 33:39
  myself,
• 33:39
  I've been
• 33:39
  in
• 33:39
  psychodynamic
• 33:40
  therapy,
• 33:40
  even though
• 33:41
  I don't
• 33:41
  specialize
• 33:42
  in it.
• 33:42
  I think
• 33:42
  it's a
• 33:43
  wonderful,
• 33:43
  wonderful
• 33:44
  type of
• 33:44
  therapy
• 33:45
  can be
• 33:45
  incredibly
• 33:46
  helpful.
• 33:47
  so
• 33:47
  it's
• 33:47
  more of
• 33:48
  that
• 33:48
  traditional
• 33:48
  talk
• 33:48
  therapy
• 33:49
  that maybe
• 33:49
  you see on
• 33:50
  like a
• 33:50
  TV show
• 33:51
  or movie.
• 33:52
  main idea
• 33:52
  that helps
• 33:53
  people
• 33:53
  recognize
• 33:54
  repressed
• 33:54
  and
• 33:54
  unconscious
• 33:55
  emotions
• 33:56
  and
• 33:56
  thoughts
• 33:56
  and beliefs
• 33:57
  that might
• 33:58
  be
• 33:58
  impacting
• 33:58
  their
• 33:59
  behavior.
• 34:00
  there's
• 34:00
  a huge
• 34:00
  focus
• 34:01
  on early
• 34:02
  childhood
• 34:03
  experiences
• 34:04
  or early
• 34:04
  life
• 34:04
  experiences,
• 34:05
  and helping
• 34:06
  you
• 34:06
  understand
• 34:07
  how those
• 34:07
  things
• 34:07
  have shaped
• 34:08
  and molded
• 34:09
  you
• 34:09
  and
• 34:09
  impacted
• 34:10
  and
• 34:10
  continue
• 34:11
  to impact
• 34:11
  your
• 34:11
  current
• 34:12
  relationships
• 34:13
  that you've
• 34:13
  you,
• 34:13
  yourselves,
• 34:14
  and the
• 34:14
  world
• 34:14
  around you.
• 34:18
  some
• 34:18
  considerations
• 34:19
  here.
• 34:19
  Who is
• 34:19
  psychodynamic
• 34:20
  therapy
• 34:20
  good for?
• 34:22
  it's
• 34:22
  specifically
• 34:22
  good if
• 34:23
  you feel
• 34:23
  like you
• 34:24
  want to
• 34:24
  be
• 34:24
  self-reflective.
• 34:25
  Right.
• 34:26
  If you have
• 34:26
  the capacity
• 34:26
  to do that,
• 34:28
  and think
• 34:28
  more
• 34:28
  deeply,
• 34:29
  share
• 34:29
  more
• 34:29
  deeply,
• 34:29
  this can be
• 34:30
  really good
• 34:30
  for you.
• 34:31
  you're
• 34:31
  willing to
• 34:32
  delve
• 34:32
  deeper
• 34:32
  into
• 34:32
  your past?
• 34:34
  you're
• 34:34
  looking for
• 34:34
  longer term
• 34:35
  therapy.
• 34:35
  Psychodynamic
• 34:36
  therapy is
• 34:36
  a longer
• 34:37
  term
• 34:37
  therapy.
• 34:37
  The first
• 34:38
  three that
• 34:38
  I mentioned
• 34:39
  are more
• 34:39
  short
• 34:40
  term, short
• 34:41
  term.
• 34:41
  We're
• 34:41
  talking
• 34:42
  maybe six
• 34:42
  months to
• 34:43
  a year,
• 34:43
  maybe
• 34:43
  a few years
• 34:44
  psychodynamic
• 34:45
  therapy.
• 34:45
  Sometimes
• 34:46
  that can be
• 34:46
  a decade.
• 34:47
  psychodynamic
• 34:48
  therapy,
• 34:49
  you know,
• 34:49
  it's not
• 34:49
  as much of
• 34:50
  a focus on
• 34:51
  like
• 34:51
  concrete,
• 34:51
  tangible
• 34:52
  strategies,
• 34:54
  versus
• 34:54
  like the
• 34:54
  first three
• 34:55
  where it's
• 34:55
  a little
• 34:55
  bit more
• 34:56
  concrete.
• 34:58
  and so
• 34:59
  if you're
• 34:59
  looking for
• 34:59
  a place
• 35:00
  to just
• 35:00
  sort of
• 35:00
  talk
• 35:01
  openly,
• 35:01
  freely,
• 35:02
  not really
• 35:02
  have much
• 35:03
  structure
• 35:03
  to your
• 35:03
  session,
• 35:04
  right.
• 35:05
  psychodynamic
• 35:06
  therapy can
• 35:06
  be helpful.
• 35:08
  an analogy
• 35:08
  I use for
• 35:09
  this is
• 35:09
  if
• 35:09
  your house
• 35:10
  is on fire,
• 35:11
  the first
• 35:12
  three types
• 35:12
  of therapy
• 35:13
  can
• 35:13
  be helpful
• 35:13
  because
• 35:14
  they're
• 35:14
  focused
• 35:14
  on the
• 35:14
  present
• 35:15
  moment
• 35:15
  and helping
• 35:16
  you
• 35:16
  figure out
• 35:17
  how to
• 35:17
  problem
• 35:17
  solve.
• 35:18
  How
• 35:18
  do I fix
• 35:19
  this
• 35:19
  once you're
• 35:21
  out of the
• 35:21
  burning
• 35:22
  house?
• 35:23
  Right.
• 35:23
  And now
• 35:23
  your house.
• 35:24
  Awfully
• 35:25
  has burnt
• 35:25
  down,
• 35:26
  right?
• 35:26
  Psychodynamic
• 35:26
  therapy
• 35:27
  can be
• 35:27
  really
• 35:27
  helpful to
• 35:28
  assess
• 35:28
  and to
• 35:28
  talk
• 35:29
  through
• 35:29
  those things.
• 35:30
  So just
• 35:31
  to
• 35:32
  highlight
• 35:32
  the
• 35:32
  differences,
• 35:33
  the first
• 35:33
  three
• 35:34
  therapies
• 35:35
  are more
• 35:35
  short term.
• 35:36
  They're
• 35:36
  more
• 35:36
  focused on
• 35:37
  the
• 35:37
  present.
• 35:38
  They're
• 35:38
  more goal
• 35:38
  oriented.
• 35:39
  So
• 35:39
  what are my goals.
• 35:40
  How
• 35:40
  am I going
• 35:41
  to get
• 35:41
  there.
• 35:41
  And it's
• 35:41
  more
• 35:41
  structured.
• 35:42
  The
• 35:42
  sessions
• 35:43
  are more
• 35:43
  structured.
• 35:44
  You're
• 35:44
  likely
• 35:45
  going to
• 35:45
  have
• 35:45
  homework in
• 35:46
  between
• 35:46
  sessions.
• 35:48
  we always
• 35:48
  say 80%
• 35:49
  of change
• 35:49
  happens
• 35:50
  outside of
• 35:50
  session.
• 35:51
  Only 20%
• 35:52
  happens
• 35:52
  inside of
• 35:53
  session.
• 35:53
  So homework
• 35:54
  might
• 35:54
  look like
• 35:55
  I might
• 35:56
  tell a
• 35:56
  client,
• 35:56
  I want you
• 35:57
  to exercise
• 35:57
  three times
• 35:58
  this week.
• 35:58
  I want you
• 35:58
  to
• 35:58
  challenge
• 35:59
  your
• 35:59
  thoughts.
• 35:59
  I want
• 36:00
  you to
• 36:00
  hang out
• 36:00
  with a
• 36:00
  friend.
• 36:01
  Psychodynamic
• 36:02
  therapy
• 36:02
  more long
• 36:03
  term,
• 36:04
  more
• 36:04
  focused on
• 36:05
  both
• 36:05
  the past
• 36:06
  and present
• 36:06
  and is
• 36:06
  less
• 36:07
  structured.
• 36:09
  So
• 36:09
  wrapping
• 36:10
  up here,
• 36:11
  challenges
• 36:12
  and
• 36:12
  suggestions.
• 36:13
  If you are
• 36:14
  looking for
• 36:15
  a
• 36:15
  therapist,
• 36:16
  and let's
• 36:16
  see you go
• 36:16
  to
• 36:17
  Psychology
• 36:17
  TODAY.com.
• 36:18
  Great place
• 36:18
  to look for
• 36:19
  a therapist.
• 36:20
  And you
• 36:20
  leave
• 36:21
  this talk
• 36:21
  and you're
• 36:21
  like,
• 36:22
  I want
• 36:22
  acceptance
• 36:23
  and
• 36:23
  commitment
• 36:23
  therapy
• 36:25
  when you're
• 36:25
  looking
• 36:26
  online.
• 36:26
  Many
• 36:27
  therapists
• 36:27
  will say
• 36:28
  that they
• 36:28
  specialize
• 36:29
  in every
• 36:29
  therapy
• 36:30
  under
• 36:30
  the sun,
• 36:31
  when
• 36:31
  in fact
• 36:31
  they do not.
• 36:33
  So if
• 36:33
  you go to
• 36:33
  a
• 36:33
  therapist,
• 36:35
  what you can
• 36:35
  do is
• 36:36
  ask them
• 36:36
  even some
• 36:37
  questions
• 36:38
  based on
• 36:38
  my
• 36:38
  PowerPoint
• 36:39
  here and
• 36:39
  be like,
• 36:39
  hey,
• 36:40
  I want like
• 36:40
  acceptance
• 36:41
  and
• 36:41
  commitment
• 36:41
  therapy.
• 36:42
  I saw
• 36:42
  you post
• 36:43
  that
• 36:43
  online, but
• 36:43
  like I want
• 36:44
  to get
• 36:44
  a better
• 36:44
  sense
• 36:44
  of like
• 36:45
  how much
• 36:46
  you
• 36:46
  actually
• 36:46
  incorporate
• 36:47
  that into
• 36:47
  your work
• 36:48
  because
• 36:48
  oftentimes
• 36:48
  people say
• 36:49
  they do
• 36:49
  one thing,
• 36:49
  but they
• 36:50
  don't
• 36:50
  actually,
• 36:52
  what's
• 36:52
  really
• 36:52
  important
• 36:53
  to note,
• 36:53
  research
• 36:54
  tells us
• 36:54
  that the
• 36:55
  therapeutic
• 36:55
  relationship.
• 36:56
  So how
• 36:57
  you feel
• 36:57
  about your
• 36:58
  therapist
• 36:58
  and the
• 36:58
  relationship
• 36:59
  there is
• 37:00
  the biggest
• 37:01
  predictor
• 37:01
  for
• 37:01
  positive
• 37:02
  outcomes
• 37:02
  in therapy.
• 37:04
  so
• 37:04
  at the end
• 37:05
  of the day,
• 37:05
  the therapy
• 37:06
  modality
• 37:07
  isn't
• 37:07
  as
• 37:07
  important
• 37:08
  as the
• 37:08
  relationship.
• 37:09
  So don't
• 37:10
  be afraid
• 37:10
  to
• 37:10
  shop around
• 37:11
  if you feel
• 37:12
  like
• 37:12
  you and
• 37:12
  your
• 37:12
  therapist
• 37:12
  are not
• 37:13
  a good fit.
• 37:14
  If you have
• 37:14
  financial
• 37:14
  constraints,
• 37:15
  especially
• 37:16
  with a
• 37:16
  cancer
• 37:16
  diagnosis,
• 37:17
  that often
• 37:17
  comes up
• 37:18
  and you
• 37:18
  can't
• 37:19
  afford
• 37:19
  to see
• 37:19
  a therapist.
• 37:20
  if you
• 37:21
  go to,
• 37:22
  like a
• 37:22
  local
• 37:22
  university,
• 37:23
  oftentimes
• 37:24
  they have
• 37:24
  clinics
• 37:24
  that are
• 37:25
  being run
• 37:25
  by
• 37:26
  therapists
• 37:26
  in
• 37:26
  training,
• 37:27
  and they're
• 37:27
  being
• 37:27
  supervised
• 37:28
  by seasoned
• 37:29
  therapists.
• 37:29
  So
• 37:29
  you should
• 37:30
  get good
• 37:30
  quality
• 37:31
  therapy.
• 37:31
  Oftentimes
• 37:32
  they offer
• 37:32
  very cheap
• 37:33
  sliding
• 37:34
  scale
• 37:34
  therapy
• 37:34
  for as
• 37:35
  little
• 37:35
  as like
• 37:35
  5 to $10.
• 37:37
  Group
• 37:37
  therapy
• 37:38
  can also
• 37:38
  be really
• 37:39
  helpful,
• 37:39
  especially
• 37:39
  when we're
• 37:40
  thinking
• 37:40
  about
• 37:40
  cancer
• 37:41
  and how
• 37:41
  isolating
• 37:42
  it can be.
• 37:43
  It can help
• 37:43
  decrease
• 37:44
  that
• 37:44
  loneliness
• 37:44
  or shame
• 37:45
  that you're
• 37:45
  feeling
• 37:46
  make
• 37:46
  you feel
• 37:47
  more
• 37:47
  connected.
• 37:48
  also,
• 37:48
  there are
• 37:49
  therapists
• 37:49
  who
• 37:49
  specialize
• 37:50
  in cancer
• 37:50
  or chronic
• 37:51
  health
• 37:51
  issues that
• 37:52
  can be
• 37:52
  helpful to
• 37:53
  look into.
• 37:54
  and
• 37:54
  ironically,
• 37:55
  I also
• 37:55
  believe not
• 37:56
  everybody
• 37:56
  needs
• 37:57
  therapy.
• 37:57
  I think
• 37:57
  people can
• 37:58
  benefit
• 37:58
  from it,
• 37:58
  but I also
• 37:59
  don't think
• 38:00
  we
• 38:00
  always
• 38:00
  need to be
• 38:01
  in therapy.
• 38:03
  so
• 38:03
  with that,
• 38:04
  I guess
• 38:05
  I will
• 38:05
  open it up
• 38:06
  and see
• 38:06
  if anybody
• 38:07
  has any
• 38:08
  questions.
• 38:09
  And I'm
• 38:09
  looking at
• 38:09
  the chat
• 38:09
  and seeing
• 38:10
  there are
• 38:10
  potentially
• 38:11
  questions
• 38:11
  in there.
• 38:13
  Yeah.
• 38:13
  I see
• 38:13
  the same.
• 38:14
  I see
• 38:14
  question
• 38:15
  from Val
• 38:15
  and she
• 38:16
  just says,
• 38:16
  what's
• 38:16
  your
• 38:17
  recommendation
• 38:18
  for the
• 38:18
  occasional
• 38:19
  brief
• 38:20
  backsliding
• 38:20
  into the
• 38:21
  grieving
• 38:21
  process
• 38:22
  of a
• 38:22
  om
• 38:23
  diagnosis?
• 38:23
  Yes.
• 38:24
  I live
• 38:24
  my life
• 38:25
  pretty much
• 38:26
  in between
• 38:26
  those
• 38:26
  quarterly
• 38:27
  scans,
• 38:28
  and I
• 38:28
  feel
• 38:28
  like I'm
• 38:28
  doing
• 38:29
  great,
• 38:29
  and then
• 38:29
  I'm not.
• 38:30
  And I
• 38:30
  tend to
• 38:31
  judge myself
• 38:31
  for having
• 38:32
  these
• 38:32
  feelings,
• 38:32
  even if
• 38:33
  briefly.
• 38:34
  can I just
• 38:34
  before
• 38:35
  you jump
• 38:35
  in, I will
• 38:36
  just say
• 38:36
  that
• 38:36
  I think
• 38:37
  that when
• 38:37
  you have
• 38:38
  quarterly
• 38:38
  scans,
• 38:39
  it's like
• 38:40
  a new level
• 38:41
  of hell.
• 38:42
  It's it's
• 38:43
  it's own
• 38:44
  crazy
• 38:45
  because
• 38:45
  when you
• 38:46
  have scans
• 38:46
  once a
• 38:46
  year,
• 38:47
  you're
• 38:47
  kind of
• 38:48
  thrust back
• 38:48
  into that
• 38:49
  place
• 38:49
  every 12
• 38:50
  months,
• 38:50
  maybe every
• 38:51
  11 months
• 38:52
  if
• 38:52
  you're, you
• 38:52
  know,
• 38:52
  lead up is
• 38:53
  is build
• 38:54
  ups,
• 38:54
  is that
• 38:55
  build up
• 38:55
  is lasting
• 38:56
  for a month
• 38:56
  or two.
• 38:57
  When you
• 38:57
  have scans
• 38:58
  every three
• 38:58
  months,
• 38:58
  you can
• 38:59
  almost
• 38:59
  barely
• 39:00
  get through
• 39:00
  the scan
• 39:01
  and the
• 39:01
  recovery
• 39:02
  process
• 39:02
  from the
• 39:02
  trauma
• 39:03
  of having
• 39:03
  the scan
• 39:04
  all over
• 39:04
  again,
• 39:04
  and the
• 39:05
  fear coming
• 39:05
  back up,
• 39:06
  and then
• 39:06
  you're
• 39:07
  just thrust
• 39:07
  right back
• 39:07
  into it
• 39:08
  again.
• 39:08
  So
• 39:10
  just
• 39:10
  knowing
• 39:10
  that has
• 39:11
  helped me,
• 39:11
  at least
• 39:12
  over
• 39:12
  the last
• 39:12
  three years
• 39:13
  of
• 39:13
  of having
• 39:14
  scans every
• 39:15
  three
• 39:15
  months.
• 39:16
  the other
• 39:17
  thing too,
• 39:17
  is that
• 39:18
  if you are
• 39:18
  finding it
• 39:19
  too hard
• 39:20
  to deal
• 39:20
  with,
• 39:21
  just,
• 39:22
  you know,
• 39:22
  having the
• 39:22
  conversation
• 39:23
  with your
• 39:23
  medical
• 39:24
  oncologist
• 39:24
  and just
• 39:25
  saying,
• 39:25
  look,
• 39:25
  this is
• 39:26
  affecting me
• 39:27
  on an
• 39:27
  emotional
• 39:28
  and a
• 39:28
  mental
• 39:28
  capacity
• 39:29
  level,
• 39:29
  like
• 39:30
  I need to
• 39:30
  I need to
• 39:31
  talk about
• 39:31
  maybe
• 39:31
  doing scans
• 39:32
  every four
• 39:32
  months
• 39:33
  or every
• 39:33
  six months
• 39:34
  and just
• 39:34
  consider a
• 39:35
  different
• 39:35
  frequency
• 39:36
  just for you
• 39:36
  for a time,
• 39:37
  so that
• 39:37
  you can
• 39:38
  kind of
• 39:38
  get a
• 39:38
  better
• 39:38
  handle on
• 39:39
  how you're
• 39:39
  feeling,
• 39:40
  because
• 39:41
  that is an
• 39:41
  important
• 39:41
  part
• 39:42
  of what
• 39:42
  you
• 39:42
  experience
• 39:43
  in this
• 39:43
  diagnosis
• 39:43
  for sure.
• 39:45
  I would
• 39:45
  totally agree
• 39:45
  with
• 39:45
  everything
• 39:46
  you said.
• 39:46
  danet
• 39:47
  I think
• 39:48
  to Val
• 39:48
  like
• 39:48
  something
• 39:49
  that I
• 39:49
  think is
• 39:49
  so key
• 39:50
  here.
• 39:50
  And what
• 39:51
  you said
• 39:51
  in
• 39:51
  your last
• 39:51
  sentence
• 39:52
  of,
• 39:52
  your chat,
• 39:53
  I
• 39:53
  judge myself
• 39:54
  for having
• 39:55
  the
• 39:55
  feelings,
• 39:55
  even if
• 39:56
  briefly.
• 39:57
  Right.
• 39:58
  and that's
• 39:58
  where the
• 39:59
  radical
• 39:59
  acceptance
• 40:00
  piece
• 40:00
  can be
• 40:00
  really
• 40:01
  helpful,
• 40:02
  accepting
• 40:03
  that,
• 40:03
  radically
• 40:03
  accepting
• 40:04
  these
• 40:04
  feelings
• 40:05
  and,
• 40:06
  you know,
• 40:06
  really
• 40:07
  working on
• 40:07
  noticing
• 40:08
  when you're
• 40:08
  judging
• 40:09
  yourself.
• 40:10
  Right?
• 40:10
  Because
• 40:11
  you're
• 40:11
  absolutely
• 40:11
  right.
• 40:12
  This is as
• 40:13
  human
• 40:13
  beings,
• 40:13
  we do this
• 40:14
  all the
• 40:14
  time,
• 40:14
  right?
• 40:15
  We feel sad
• 40:16
  because
• 40:16
  we're
• 40:16
  anxious,
• 40:17
  right?
• 40:17
  We're like,
• 40:17
  oh, like,
• 40:18
  I hate
• 40:18
  that.
• 40:18
  I feel
• 40:19
  so anxious.
• 40:19
  This sucks,
• 40:21
  right?
• 40:21
  We're
• 40:21
  judging
• 40:22
  our
• 40:22
  anxiety,
• 40:22
  our
• 40:23
  emotion,
• 40:23
  or
• 40:23
  ourselves,
• 40:24
  and
• 40:24
  it makes us
• 40:24
  feel worse
• 40:25
  where
• 40:25
  we have
• 40:25
  anxiety
• 40:26
  about our
• 40:26
  anxiety.
• 40:26
  Right?
• 40:27
  Oh my God,
• 40:27
  I know
• 40:27
  before
• 40:28
  my scans
• 40:28
  of
• 40:29
  conscious
• 40:29
  oh my God.
• 40:30
  On top
• 40:30
  of it.
• 40:31
  Exactly
• 40:31
  right.
• 40:32
  Like,
• 40:32
  oh my God,
• 40:32
  I know
• 40:32
  these next
• 40:33
  few weeks
• 40:33
  are going
• 40:33
  to be
• 40:33
  awful.
• 40:34
  I'm going
• 40:34
  to be
• 40:34
  so anxious
• 40:35
  and I
• 40:35
  don't want
• 40:35
  to be
• 40:35
  anxious
• 40:35
  and anxious
• 40:36
  about
• 40:36
  feeling
• 40:36
  anxious.
• 40:37
  Right.
• 40:38
  And so
• 40:38
  I think
• 40:39
  one of
• 40:39
  the biggest
• 40:39
  things
• 40:39
  about is
• 40:40
  I think
• 40:40
  these emotions
• 40:41
  that
• 40:41
  come up,
• 40:41
  they're
• 40:42
  so normal
• 40:43
  and
• 40:43
  they suck.
• 40:44
  it sucks.
• 40:45
  There's no
• 40:46
  way around
• 40:46
  it.
• 40:47
  I think
• 40:47
  one of the
• 40:47
  best things
• 40:48
  to do is,
• 40:49
  like I
• 40:49
  said,
• 40:49
  notice
• 40:50
  when you're
• 40:50
  having
• 40:50
  those
• 40:50
  judgments,
• 40:51
  right?
• 40:51
  Notice
• 40:51
  when you're
• 40:52
  judging
• 40:52
  yourself
• 40:52
  and saying,
• 40:53
  oh, why
• 40:53
  am I
• 40:54
  feeling
• 40:54
  this way?
• 40:55
  Right.
• 40:55
  Because
• 40:55
  you can't
• 40:56
  control
• 40:56
  your
• 40:56
  emotions,
• 40:57
  right?
• 40:57
  We cannot.
• 40:58
  Our
• 40:58
  emotions
• 40:59
  happen,
• 41:00
  regardless
• 41:00
  of
• 41:00
  whether we
• 41:01
  want them
• 41:01
  to or not.
• 41:02
  Right.
• 41:02
  And like
• 41:02
  I was
• 41:03
  saying,
• 41:03
  can
• 41:03
  we find a way
• 41:05
  to change
• 41:05
  our
• 41:05
  relationship
• 41:06
  to our
• 41:06
  emotions?
• 41:07
  Right.
• 41:07
  So
• 41:07
  one thing
• 41:07
  we can do
• 41:08
  is ask
• 41:08
  ourselves,
• 41:09
  what is the
• 41:09
  function of
• 41:10
  this
• 41:10
  emotion,
• 41:11
  right.
• 41:11
  What's the
• 41:12
  function
• 41:12
  of anger?
• 41:12
  I was
• 41:13
  talking to
• 41:13
  a client
• 41:13
  about this
• 41:14
  the other day,
• 41:14
  right?
• 41:15
  We have anger
• 41:15
  because it
• 41:16
  indicates
• 41:17
  to us
• 41:17
  that
• 41:18
  our goal
• 41:18
  has been
• 41:18
  blocked
• 41:19
  or
• 41:19
  something
• 41:19
  important
• 41:20
  to us,
• 41:21
  is being
• 41:21
  impeded
• 41:21
  against.
• 41:22
  Right?
• 41:22
  Or a value
• 41:23
  of ours
• 41:23
  is being
• 41:23
  blocked
• 41:24
  Right.
• 41:24
  An anger
• 41:24
  motivates
• 41:25
  us to fight
• 41:26
  to change
• 41:27
  it, right?
• 41:28
  What's the
• 41:28
  function
• 41:28
  of anxiety?
• 41:29
  Anxiety
• 41:30
  tells us
• 41:30
  that
• 41:30
  something is wrong
• 41:32
  and it
• 41:32
  motivates
• 41:33
  us to
• 41:33
  fix it.
• 41:33
  Now,
• 41:33
  of course,
• 41:34
  especially
• 41:35
  with
• 41:35
  cancer,
• 41:35
  right.
• 41:35
  We can't
• 41:36
  necessarily
• 41:36
  always do
• 41:37
  that,
• 41:38
  right?
• 41:38
  But
• 41:38
  it can be
• 41:38
  helpful
• 41:39
  instead
• 41:39
  of judging
• 41:39
  our
• 41:39
  emotions
• 41:40
  to get
• 41:40
  curious
• 41:41
  about it
• 41:41
  right.
• 41:42
  What
• 41:42
  is my emotion
• 41:42
  trying to
• 41:43
  tell me?
• 41:44
  And
• 41:44
  instead of
• 41:44
  viewing it
• 41:44
  as this
• 41:45
  awful
• 41:45
  thing,
• 41:46
  right,
• 41:46
  trying to
• 41:47
  view it
• 41:47
  as okay,
• 41:47
  it's
• 41:48
  my brain
• 41:48
  is
• 41:49
  trying to
• 41:49
  send me
• 41:49
  a message,
• 41:50
  what is this
• 41:50
  message?
• 41:51
  And then
• 41:52
  pairing
• 41:52
  that
• 41:52
  with some
• 41:53
  coping
• 41:53
  skills
• 41:53
  and
• 41:54
  especially
• 41:54
  something
• 41:54
  like that
• 41:55
  acceptance
• 41:56
  and
• 41:56
  commitment
• 41:56
  therapy
• 41:57
  or
• 41:57
  dialectical
• 41:58
  behavioral
• 41:58
  therapy,
• 41:59
  those
• 41:59
  can offer
• 41:59
  really,
• 42:00
  really
• 42:00
  hopeful
• 42:01
  tools
• 42:02
  to help
• 42:02
  calm you
• 42:03
  down.
• 42:03
  It's not
• 42:03
  going to
• 42:03
  get rid
• 42:04
  of the
• 42:04
  emotion,
• 42:04
  right?
• 42:04
  It makes
• 42:05
  sense that
• 42:05
  you're
• 42:05
  anxious.
• 42:06
  So
• 42:06
  understandable.
• 42:07
  Right.
• 42:07
  But it's
• 42:08
  going
• 42:08
  to help
• 42:08
  you
• 42:08
  feel like
• 42:08
  you can
• 42:09
  cope
• 42:09
  with it
• 42:09
  a little
• 42:09
  bit
• 42:10
  better
• 42:10
  and
• 42:10
  take the
• 42:10
  edge off.
• 42:13
  Oh,
• 42:13
  that's such
• 42:14
  a good
• 42:14
  point.
• 42:14
  And I
• 42:15
  just
• 42:15
  wanted to
• 42:16
  to
• 42:16
  point out
• 42:16
  something
• 42:16
  that
• 42:17
  you said
• 42:17
  earlier in
• 42:18
  the session,
• 42:18
  and it was
• 42:19
  so I guess
• 42:19
  it was
• 42:19
  just
• 42:20
  towards
• 42:20
  the end
• 42:20
  of your,
• 42:20
  your
• 42:21
  radical
• 42:21
  acceptance
• 42:22
  section.
• 42:22
  It was
• 42:23
  this idea
• 42:23
  that it's
• 42:23
  not there's
• 42:24
  not some
• 42:24
  destination
• 42:25
  to that
• 42:26
  you reach,
• 42:27
  right?
• 42:27
  There's not
• 42:27
  some
• 42:27
  destination
• 42:28
  in therapy
• 42:29
  in, in
• 42:29
  self-help
• 42:30
  and in
• 42:31
  mental
• 42:31
  health
• 42:32
  that you
• 42:32
  just
• 42:32
  ultimately
• 42:33
  reach
• 42:33
  this point
• 42:34
  where
• 42:34
  you just
• 42:34
  suddenly
• 42:34
  never have
• 42:35
  an issue,
• 42:35
  you never have
• 42:36
  an
• 42:36
  intrusive
• 42:37
  thought
• 42:37
  again, or
• 42:38
  you never
• 42:38
  have
• 42:38
  a moment
• 42:39
  where
• 42:39
  you're
• 42:39
  judging
• 42:40
  your emotions
• 42:40
  when they come
• 42:41
  up.
• 42:41
  Those are always
• 42:42
  going to be
• 42:42
  things
• 42:43
  that
• 42:43
  happen.
• 42:43
  The
• 42:43
  differences,
• 42:44
  your
• 42:44
  capacity
• 42:45
  and your
• 42:46
  awareness
• 42:46
  around
• 42:47
  them,
• 42:47
  your capacity
• 42:48
  to
• 42:48
  handle it,
• 42:48
  and
• 42:48
  the tools
• 42:49
  that you
• 42:49
  have.
• 42:50
  when,
• 42:50
  say, fear
• 42:51
  and anxiety
• 42:51
  come up
• 42:52
  versus
• 42:53
  maybe
• 42:53
  the tools
• 42:54
  and
• 42:54
  the resources
• 42:55
  you had
• 42:56
  before
• 42:56
  you were
• 42:56
  involved
• 42:57
  in therapy,
• 42:58
  or you did
• 42:58
  some
• 42:58
  self-help,
• 42:59
  or you read
• 43:00
  a book
• 43:00
  or you,
• 43:01
  you know,
• 43:01
  experienced
• 43:02
  the podcast,
• 43:02
  you
• 43:03
  were part
• 43:03
  of a group
• 43:03
  therapy
• 43:04
  group.
• 43:05
  there's,
• 43:05
  someone
• 43:05
  that I
• 43:05
  listened to
• 43:06
  and
• 43:06
  they talked
• 43:06
  about,
• 43:07
  how about this
• 43:08
  idea that
• 43:09
  when we
• 43:09
  are
• 43:09
  experiencing
• 43:10
  fear,
• 43:11
  it's that
• 43:12
  we're
• 43:12
  forgetting
• 43:13
  every
• 43:13
  available
• 43:14
  resource.
• 43:15
  And I love
• 43:15
  that
• 43:16
  acronym,
• 43:16
  because
• 43:18
  a lot of
• 43:18
  the times
• 43:19
  we get
• 43:19
  caught
• 43:19
  in that,
• 43:20
  that spiral
• 43:20
  of the
• 43:21
  judging
• 43:21
  of the
• 43:22
  thoughts
• 43:22
  and having
• 43:22
  of the
• 43:23
  thoughts
• 43:23
  and the
• 43:24
  the kind of
• 43:24
  like you
• 43:25
  said,
• 43:25
  they just
• 43:25
  kind of
• 43:25
  keep going.
• 43:27
  And,
• 43:28
  ultimately,
• 43:28
  when we're
• 43:28
  experiencing
• 43:29
  fear,
• 43:29
  which
• 43:29
  I think
• 43:30
  is probably
• 43:30
  one of the
• 43:30
  most common
• 43:31
  feelings
• 43:32
  that we
• 43:32
  have fear
• 43:32
  and anxiety
• 43:33
  and a
• 43:33
  cancer
• 43:34
  diagnosis.
• 43:35
  And it just
• 43:36
  leads us
• 43:36
  to that
• 43:36
  place where
• 43:37
  if we're
• 43:37
  not
• 43:38
  careful,
• 43:38
  like you
• 43:38
  said,
• 43:39
  we can
• 43:39
  get stuck
• 43:40
  in the
• 43:40
  thoughts.
• 43:40
  And
• 43:40
  if we're
• 43:41
  stuck in
• 43:41
  the
• 43:41
  thoughts,
• 43:41
  then fear
• 43:42
  is winning.
• 43:43
  but if we
• 43:44
  can just
• 43:44
  kind of
• 43:44
  remember
• 43:46
  to question
• 43:47
  and to,
• 43:47
  like you
• 43:47
  said,
• 43:48
  ground
• 43:48
  yourself.
• 43:48
  And once
• 43:48
  you know,
• 43:49
  ground
• 43:49
  yourself
• 43:49
  and in the
• 43:50
  things that
• 43:51
  you're,
• 43:52
  that are
• 43:52
  true,
• 43:53
  then
• 43:53
  those are,
• 43:54
  those
• 43:54
  are some
• 43:54
  really
• 43:55
  helpful
• 43:55
  skills.
• 43:56
  And, I
• 43:56
  mean, Ali
• 43:57
  has broken
• 43:57
  down three,
• 43:59
  three,
• 43:59
  four, four,
• 44:00
  I think for
• 44:01
  you
• 44:01
  broke down
• 44:02
  for like
• 44:03
  modalities
• 44:03
  of therapy.
• 44:04
  And I mean,
• 44:05
  I have
• 44:06
  I am fairly
• 44:07
  certain
• 44:07
  in all of
• 44:07
  the years
• 44:08
  that
• 44:08
  I've done
• 44:08
  various
• 44:08
  different
• 44:09
  types of
• 44:09
  therapy,
• 44:09
  that
• 44:09
  I've done
• 44:10
  a little
• 44:10
  bit of all
• 44:10
  of these
• 44:11
  at
• 44:11
  some level,
• 44:12
  I think
• 44:12
  that that's
• 44:13
  maybe
• 44:13
  normal.
• 44:13
  If you have
• 44:14
  been
• 44:14
  involved in
• 44:15
  therapy for
• 44:15
  a long
• 44:15
  time, like
• 44:16
  I have. but
• 44:18
  I will say
• 44:19
  that
• 44:19
  like the
• 44:19
  awareness
• 44:20
  and, and
• 44:21
  the practice
• 44:22
  that comes
• 44:22
  from that,
• 44:23
  it all adds
• 44:24
  up
• 44:24
  to health.
• 44:25
  And I think
• 44:25
  that that's
• 44:26
  that's
• 44:26
  an
• 44:26
  important
• 44:27
  thing
• 44:27
  to
• 44:27
  recognize
• 44:27
  is that
• 44:28
  you build
• 44:28
  those
• 44:28
  resources
• 44:29
  over time.
• 44:30
  And so if
• 44:30
  this looks
• 44:30
  overwhelming,
• 44:31
  like maybe
• 44:32
  just pick
• 44:32
  the one
• 44:32
  that
• 44:32
  resonates
• 44:33
  with you
• 44:33
  the most
• 44:34
  and just
• 44:34
  start
• 44:35
  somewhere
• 44:35
  small.
• 44:36
  Yeah.
• 44:37
  And like
• 44:37
  danet
• 44:37
  said,
• 44:37
  right.
• 44:38
  Like you've
• 44:38
  you're
• 44:39
  looking
• 44:39
  at these
• 44:39
  and you're
• 44:40
  like, okay.
• 44:40
  Like
• 44:40
  I feel like
• 44:40
  I've done
• 44:41
  a little
• 44:41
  bit of
• 44:41
  all of
• 44:41
  these,
• 44:42
  right?
• 44:42
  Sometimes
• 44:42
  I say
• 44:43
  that like
• 44:43
  at the core
• 44:44
  of it,
• 44:44
  a lot of
• 44:45
  these
• 44:45
  therapies
• 44:45
  are the
• 44:45
  same.
• 44:46
  We just
• 44:47
  get to
• 44:48
  to
• 44:48
  this idea
• 44:49
  or this
• 44:49
  skill in
• 44:50
  a different
• 44:50
  way
• 44:51
  based on
• 44:51
  the
• 44:51
  therapy.
• 44:53
  one one
• 44:54
  last
• 44:54
  thought,
• 44:54
  I was
• 44:54
  also just
• 44:55
  having
• 44:55
  today,
• 44:56
  I was thinking
• 44:56
  about your
• 44:56
  question
• 44:57
  is, I
• 44:58
  promise
• 44:58
  you,
• 44:58
  this is
• 44:59
  related,
• 44:59
  but,
• 44:59
  my sister's
• 45:00
  a big
• 45:00
  rock
• 45:00
  climber,
• 45:01
  and I go
• 45:01
  rock
• 45:01
  climbing
• 45:02
  with her
• 45:02
  sometimes
• 45:03
  and gotten
• 45:04
  into it
• 45:05
  more so
• 45:06
  in
• 45:06
  the past,
• 45:06
  like year
• 45:06
  or two.
• 45:07
  And
• 45:08
  sometimes
• 45:08
  I'm like,
• 45:09
  rock
• 45:09
  climbing,
• 45:10
  and I
• 45:10
  look down
• 45:10
  and I'm
• 45:11
  like,
• 45:11
  oh crap,
• 45:12
  this rope
• 45:13
  breaks,
• 45:13
  I'm done.
• 45:14
  This is it.
• 45:15
  and I,
• 45:15
  like, start
• 45:15
  to freak
• 45:16
  out
• 45:16
  a little.
• 45:16
  And then I
• 45:16
  remind
• 45:17
  myself,
• 45:17
  okay, like,
• 45:18
  I am already
• 45:18
  on this
• 45:19
  wall.
• 45:20
  Me
• 45:20
  worrying
• 45:21
  about
• 45:21
  if
• 45:22
  this rope
• 45:22
  breaks.
• 45:23
  It's not
• 45:23
  going to
• 45:23
  change
• 45:24
  the outcome.
• 45:24
  Either
• 45:25
  it breaks
• 45:26
  or it
• 45:26
  doesn't.
• 45:27
  Right?
• 45:27
  Me worrying
• 45:28
  about this,
• 45:28
  no matter
• 45:29
  how much,
• 45:29
  no matter
• 45:30
  how many
• 45:30
  anxious
• 45:30
  thoughts
• 45:31
  I come up,
• 45:31
  it has no
• 45:32
  bearing on
• 45:32
  what
• 45:32
  actually
• 45:33
  happened
• 45:34
  right?
• 45:34
  And so
• 45:34
  I know
• 45:34
  for myself,
• 45:35
  once again,
• 45:35
  sometimes
• 45:36
  I remind
• 45:36
  myself
• 45:36
  of that,
• 45:37
  right?
• 45:37
  No matter
• 45:37
  how much
• 45:38
  anxiety
• 45:38
  I have,
• 45:39
  it's it's
• 45:40
  not
• 45:40
  helping me
• 45:41
  to
• 45:41
  ruminate.
• 45:42
  It
• 45:42
  makes sense
• 45:43
  that I'm
• 45:43
  feeling
• 45:43
  anxious.
• 45:44
  I'm
• 45:44
  going to
• 45:44
  feel
• 45:44
  anxious.
• 45:44
  Right?
• 45:45
  But
• 45:45
  ruminating on
• 45:46
  it is not
• 45:46
  going to
• 45:47
  change
• 45:47
  the outcome.
• 45:48
  And so
• 45:48
  I try
• 45:49
  to remind
• 45:49
  myself
• 45:49
  I will
• 45:50
  deal with
• 45:52
  whatever
• 45:53
  awful
• 45:53
  outcome
• 45:54
  could
• 45:54
  potentially
• 45:54
  happen
• 45:55
  if
• 45:55
  it happens,
• 45:56
  because
• 45:57
  ruminating
• 45:58
  on it
• 45:58
  is making
• 45:59
  me go
• 45:59
  through
• 45:59
  that pain
• 46:00
  two times,
• 46:01
  right?
• 46:01
  Instead of
• 46:01
  potentially,
• 46:02
  what's.
• 46:04
  Yes, such
• 46:04
  a good
• 46:04
  point.
• 46:06
  Well, Ali,
• 46:07
  that is all
• 46:07
  the time
• 46:07
  we have
• 46:08
  for now
• 46:08
  for
• 46:08
  questions.
• 46:09
  Val,
• 46:09
  that was an
• 46:09
  excellent
• 46:10
  question.
• 46:10
  So
• 46:10
  thank you
• 46:11
  for sharing
• 46:11
  that.
• 46:11
  And you
• 46:12
  guys, as
• 46:12
  you have
• 46:12
  more
• 46:13
  questions,
• 46:13
  please
• 46:13
  don't
• 46:13
  hesitate to
• 46:14
  post them.
• 46:14
  If
• 46:15
  you need me
• 46:15
  to send
• 46:15
  something
• 46:15
  over
• 46:16
  to Ali.
• 46:16
  I'm happy
• 46:17
  to send
• 46:17
  that over
• 46:18
  to her
• 46:18
  after
• 46:18
  the fact.
• 46:19
  And
• 46:19
  if you're
• 46:19
  listening
• 46:19
  to
• 46:20
  the recording,
• 46:20
  we can also
• 46:21
  do the
• 46:21
  same.
• 46:22
  Ali, can
• 46:23
  you see my
• 46:24
  my slide
• 46:24
  on my
• 46:25
  screen now?
• 46:25
  Yes, I
• 46:26
  can okay.
• 46:27
  All right.
• 46:28
  So, with
• 46:29
  that, I'm
• 46:29
  going to
• 46:29
  go ahead
• 46:29
  and excuse
• 46:30
  Ali.
• 46:30
  She
• 46:30
  has some
• 46:31
  other
• 46:31
  places to
• 46:31
  be today.
• 46:32
  But
• 46:32
  thank you
• 46:32
  so much
• 46:33
  for your
• 46:33
  time, Ali.
• 46:33
  This
• 46:33
  presentation
• 46:34
  was
• 46:34
  excellent.
• 46:35
  you are such
• 46:36
  a rock star
• 46:36
  and you did
• 46:36
  such a
• 46:37
  good job.
• 46:37
  I'm just
• 46:37
  explaining
• 46:38
  and
• 46:38
  breaking
• 46:38
  this down,
• 46:39
  in a really
• 46:40
  applicable
• 46:40
  way.
• 46:41
  And, just
• 46:41
  from the chat,
• 46:43
  we just have another
• 46:44
  thank you
• 46:44
  from,
• 46:44
  Eleanor.
• 46:45
  So thanks
• 46:46
  for being
• 46:46
  here, Ali.
• 46:46
  And
• 46:47
  we will see
• 46:47
  you next
• 46:47
  time.
• 46:48
  Of course.
• 46:48
  Amazing.
• 46:49
  Thank you.
• 46:49
  Thanks,
• 46:50
  everybody.
• 46:50
  Of course.
• 46:51
  Thank you
• 46:51
  so much.
• 46:52
  If you have
• 46:52
  not
• 46:53
  subscribed
• 46:53
  to our
• 46:54
  monthly
• 46:54
  newsletter,
• 46:55
  I am now
• 46:56
  in charge
• 46:56
  of the
• 46:56
  monthly
• 46:56
  newsletter
• 46:57
  as well,
• 46:57
  so
• 46:58
  I would love
• 46:59
  to have
• 46:59
  you
• 46:59
  subscribe
• 47:00
  and to see
• 47:00
  the content
• 47:00
  that we
• 47:01
  share
• 47:01
  each month.
• 47:02
  We promise
• 47:02
  not to
• 47:03
  annoy you
• 47:03
  with
• 47:03
  emails.
• 47:04
  We will only
• 47:04
  email you
• 47:05
  when
• 47:05
  we have
• 47:05
  really
• 47:06
  important
• 47:06
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• 47:07
  and every
• 47:07
  Friday is
• 47:08
  when
• 47:08
  our newsletter
• 47:09
  goes out.
• 47:09
  So our last
• 47:10
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• 47:11
  just went
• 47:11
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• 47:11
  yesterday.
• 47:12
  If you
• 47:12
  missed it,
• 47:13
  I am
• 47:13
  so sorry
• 47:13
  about that,
• 47:14
  but
• 47:14
  feel free
• 47:14
  to
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  subscribe
• 47:15
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• 47:15
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• 47:16
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  And
• 47:19
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• 47:19
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• 47:20
  questions,
• 47:20
  you want to
• 47:20
  get this,
• 47:21
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• 47:21
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• 47:22
  link.
• 47:22
  It will
• 47:22
  also be
• 47:23
  included in
• 47:23
  the notes.
• 47:25
  So with
• 47:26
  that, I'm
• 47:26
  going to
• 47:26
  actually
• 47:27
  send us
• 47:28
  over.
• 47:29
  And
• 47:29
  you guys
• 47:29
  pop over to
• 47:30
  session
• 47:30
  three.
• 47:31
  And we will
• 47:31
  see you for
• 47:32
  the next
• 47:32
  one.